THUMAY20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8-10 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Conditioning

Metcon (Time)

“ICHABOD CRANE”

With a Partner For Time, 30 Minute Cap

Buy-In: Run 1 Mile (200m at at time)

200m Walking Lunge Holding Medball (10 down and backs/5 each)

150 MB Front Squats (20/14)

100 Overhead Medball Sit-Ups

Cash-Out: 800m Run (400m at at time)

====FITNESS====

Buy In: Run 1000 Meters (200m at a time)

160 m Walking Lunge Holding Medball (8 down and backs/4 each)

120 MB Front Squats (14/10)

80 Overhead Medball Sit-Ups

Cash Out: 400m Run (200m at a time)
*Split all reps evenly, including the runs

*Break the first Run into 200m intervals (4/3 each)*

*Lunges will be down and back, 5/4 times each (10 total)

*P1 hangs from the bar while P2 does MB Front Squats*

*MB will be passed from one partner to the other during OH MB Situps alternating reps

*P1 runs 400m/200m then P2 runs 400m/200m*

Cool Down

5:00 Foam Roll (:30 each)

Calves

Hamstrings

IT Band

Quads

Lats

Back

Extra

“BANDED SWOLE” (little band)

100 Banded Tricep Extensions (attach to pull-up bar)

100 Banded Bent-Over Rows (stand on the band, bend at the hip)

100 Banded Bicep Curls (stand on the band and curl)

100 Banded Overhead Press (stand on the band and press overhead)

At Home METCON

Metcon (Time)

For Time:

Buy-In: Run 1 Mile

100m Walking Lunge with a Dumbbell (50/35)

60 Goblet Squats (50/35)

50 Sit-ups

Cash-Out: 800m Run

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