TUEAPR27

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

Today is a 2 part workout. As soon as the 15 minute metcon is completed, you will have 8 minutes to find a max for the strength complex.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Deadlifts (95/65|R+115/85)

30 Double Unders

15 Hang Power Cleans (95/85|R+115/85)

30 Double Unders

15 Push Jerks (95/65|R+115/85)

====FITNESS====

AMRAP 15:

45 Single Unders

15 Deadlifts (65/35)

45 Single Unders

15 Hang Power Cleans (65/35)

45 Single Unders

15 Push Jerks (65/35)

Strength

3 Deadlifts+2 Hang Power Cleans+1 Push Jerk

From the 15:00 mark until the 23:00 mark, athletes will work to a heavy complex

Cool Down

Static Hamstring Stretch: 1:00 each side

:60 Pike Stretch

:60 Squat Hold

Extra

Tabata Banded Curl

Standing on a (light) band, hold it with both hands about hip width, your feet and hands should form a triangle

8 rounds (4 Minutes)

:20 CURLS!

:10 “Rest” – Hold the Band at 90 degrees, forearms parallel to the floor

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30 Double Unders

15 Double Dumbbell Deadlifts (50s/35s)

30 Double Unders

15 Double Dumbbell Hang Power Cleans (50s/35s)

30 Double Unders

15 Double Dumbbell Push Jerks (50s/35s)

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s