TUEJUN22

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

On a 6:00 Clock:

0:00-2:00 – 5 Front Squats / 5 Push Press / 5 Thrusters

2:00-4:00 – 4 Front Squats / 4 Push Press / 4 Thrusters

4:00-6:00 – 3 Front Squats / 3 Push Press / 3 Thrusters

Increase the load for every set.

Athletes can drop the barbell in between movements.

By the 3rd set, athletes should have their workout load or more on the barbell.

Conditioning

Metcon (Time)

“LET IT BURN”

For Time:

20 Front Squats (115/85|R+135/95)

20 Lateral Barbell Burpees

20 Push Presses (115/85|R+135/95)

20 Lateral Barbell Burpees

20 Thrusters (115/85|R+135/95)

====Fitness====

20 Front Squats (athlete’s choice)

20 Lateral Barbell Step Over Burpees

20 Push Presses

20 Lateral Barbell Step Over Burpees

20 Thrusters

Cool Down

1:00 Couch Stretch (each side)

1:00 Puppy Pose

Cash Out

50 V-Ups or 100 Sit-Ups

Extra

For Quality

3 Sets of 7: Tempo Good Mornings (3s Down)

3 Sets of 15: Barbell Glute Bridges

*After each set (all 6) – 4-7 Strict Pull-Ups

Rest as needed between sets, aiming to build slightly in load each round

At Home METCON

Metcon (Time)

For Time:

20 Double Dumbbell Front Squats (50/35)

20 Burpees Over the Dumbbell

20 Double Dumbbell Push Presses (50/35)

20 Burpees Over the Dumbbell

20 Double Dumbbell Thrusters (50/35)

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