CrossFitAllen – CrossFit
Warm-Up
General Warmup including PVC Flow, then…
Calf/Ankle Stretch
Warrior Squat
Overhead Wall Stretch
Strength
Snatch Complex 2+2+2 (2 Power Snatch+2 Overhead Squats+2Squat Snatch)
Every 90 Seconds for 5 Sets, athletes will complete 2 Power Snatch + 2 Overhead Squats + 2 Squat Snatch
Conditioning
Metcon (Time)
“OVER AND OUT”
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)
=====R+=====
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)
Cool Down
Group Stretch – Lower Back & Shoulder Love
:30 Child’s Pose
:30 Cobra Hold
:30 Static Elbow to Instep (each side)
:30 Pigeon Stretch (each side)
:30 Floor Chest Stretch (each side)
At Home METCON
Metcon (Time)
For Time:
40 Jumping Squats
20 Burpees Over an Object
40 Overhead Lunges (in-place)*
20 Burpees Over an Object
40 Jumping Squats
*hold a household object overhead in one or both hands
