SATAPR24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Who’s That Lady”

With a Partner, AMRAP 24:

Every 1:30, an athlete must complete… 12/9 Calorie Assault Bike or Row

while the other athlete chips away at…

1 Round of “Cindy”

2 Power Clean and Jerks (115/85)

1 Round of “Cindy”

4 Power Clean and Jerks (115/85)

1 Round of “Cindy”

6 Power Clean and Jerks (115/85)



increase power cleans by 2 each round

====R+====

In 1:30 one athlete must complete

15/12 Calorie Assault Bike or Row

while the other athlete chips away at…

1 Round of “Cindy”

2 Power Clean and Jerks (135/95)

1 Round of “Cindy”

4 Power Clean and Jerks (135/95)

1 Round of “Cindy”

6 Power Clean and Jerks (135/95)

. . .

increase power cleans by 2 each round

====FITNESS====

AMRAP 25:

In 1:30 an athlete must complete 10/7 Calorie Assault Bike or Row

while the other athlete chips away at…

1 Round of “Cindy” (decrease reps to 3 Pull-Ups / 7 Push-Ups / 9 Squats)

2 Power Clean and Jerks (65/45)

1 Round of “Cindy”

4 Power Clean and Jerks (65/45)

1 Round of “Cindy”

6 Power Clean and Jerks 65/45)



increase power cleans by 2 each round
*Every 1:30, the athlete on the bike must complete the prescribed calories on the bike. The other athlete will chip away on the 1 round of Cindy and the power clean and jerks.

*Athletes will switch every 1:30 and pick up where the other one left off

*Score is Rounds + Reps

Cool Down

Pec Stretch on Wall: 30 Seconds Each Side

Barbell Thoracic Opener: 2 Minutes

Table Top Stretch: 1 Minute

Extra

AMRAP 1:00 – Strict CTB Pull-Ups

Rest 1:00 into…

AMRAP 1:00 – Strict Pull-Ups

Rest 1:00 into…

AMRAP 1:00 – Banded Strict Pull-Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

20 Ten meter Shuttle Runs

1 Round: 5 Pushups

10 Air Squats

15 Sit ups

5 SIngle DB Hang Clean and Jerks

20 Ten meter Shuttle Runs

1 Round: 5 Pushups

10 Air Squats

15 Sit ups

10 SIngle DB Hang Clean and Jerks

20 Ten meter Shuttle Runs

1 Round: 5 Pushups

10 Air Squats

15 Sit ups

15 SIngle DB Hang Clean and Jerks…

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