MONJUL5

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

2 Clean Pulls + 1 Squat Clean (Every :90 for 5 sets (7:30):)

Increase loads across each set.

Conditioning

Metcon (Time)

“RIDE LIKE THE WIND”

With a Partner. 25 Minute Cap

10 Rounds For Time:

5 Squat Cleans (115/85|R+155/105)

10/7 Calorie Assault Bike

====FITNESS====

10 Rounds For Time:

5 Squat Cleans or Power Clean + Front Squat(Athlete’s Choice)

8/5 Calorie Assault Bike
* With a partner, each completing both movements before moving on the the next round

1 Round is:

A: Squat Cleans

while

B: Bike

then

A: Bike

while

B: Squat Cleans

Cool Down

1:00 Wrist Stretch

1:00 Pike Stretch (each side)

1:00 Standing Quad Stretch (:30 each side)

Extra

3 Giant Sets:

10 Weighted Hip Extensions

15 Unweighted Hip Extensions

20 Banded Good Mornings

25 GHD Sit-Ups

30 Second Front Squat Hold (Bottom)

Rest as needed between sets.

Extra

Supersets of the Following, based on 5rm Back Squat

Set 1:

8 Back Squats – 67%

5 Front Squats – 64%

Rest 2:00

Set 2:

6 Back Squats – 72%

5 Front Squats – 66%

Rest 2:00

Set 3:

7 Back Squats – 77%

5 Front Squats – 68%

At Home METCON

Metcon (Time)

For Time:

10 Rounds:

5 Double Dumbbell Squat Cleans (50/35)

10 Ten Meter Shuttle Runs

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