THUJUN10

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)

For Time, with a Partner (15 Min Cap)

“SOUP SANDWICH”

20 Burpee Pullups, 50 Syncro-Sit-Ups, 50 DB Strict Press (35/25)

16 Burpee Pullups, 40 Syncro-Sit-Ups, 40 DB Strict Press (35/25)

12 Burpee Pullups, 30 Syncro-Sit-Ups, 30 DB Strict Press (35/25)

8 Burpee Pullups, 20 Syncro-Sit-Ups, 20 DB Strict Press

====RX+====

20 MU, 50 Syncro-Sit-Ups, 50 HSPU

16 MU, 40 Syncro-Sit-Ups, 40 HSPU

12 MU, 30 Syncro-Sit-Ups, 30 HSPU

8 MU, 20 Syncro-Sit-Ups, 20 HSPU

*if unable to do Ring Muscle Ups, sub Bar Muscle Ups

====FITNESS====

20 Burpee Jumping Pullups, 40 Syncro-Sit-Ups, 40 DB Strict Press (athletes choice)

16 Burpee Jumping Pullups, 30 Syncro-Sit-Ups, 30 DB Strict Press

12 Burpee Pullups, 20 Syncro-Sit-Ups, 20 DB Strict Press

8 Burpee Pullups, 10 Syncro-Sit-Ups, 10 DB Strict Press
*Partners split reps of MUs, Burpee Pullups, HSPUs, DB Strict Press

*Partner will do synchronized sit ups (that means at the same time you knuckleheads)

*Score is time taken to complete all reps

*If not finished by 15 Minutes, each unfinished rep = 1 second

Cool Down

1:00 Chest Stretch (each side)

1:00 Up-Dog

2:00 Foam Roll – All body parts (athlete’s choice)

Extra

4 Sets for Quality

20 Band Pull-Aparts

25 Banded Tricep Extensions

At Home METCON

Metcon (Time)

For Time:

10 Double Dumbbell Devils Press (50/35) 50 Sit-Ups, 25 HSPU

8 Double Dumbbell Devils Press, 40 Sit-Ups, 20 HSPU

6 Double Dumbbell Devils Press, 30 Sit-Ups, 15 HSPU

4 Double Dumbbell Devils Press, 20 Sit-Ups, 10 HSPU
Sub DB Strict Press for HSPUs

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