FRIJUL9

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Spending 5-7 Minutes Practicing DUs and/or HSPU Drills

https://www.youtube.com/watch?v=4WQipwh20mU

Conditioning

Metcon (Time)

“THE SPINS”

25 Minute Cap

For Time:

30/24 Calorie Assault Bike

75 Double Unders

30 Double DB Push Press (50/35#)

75 Double Unders

30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

===R+===

For Time:

30/24 Calorie Assault Bike

100 Double Unders

30 Kipping Handstand Push-ups

100 Double Unders

30/24 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (50/35)

====FITNESS====

For Time:

24/19 Calorie Assault Bike

150 Single Unders

30 Double DB Push Press (athlete’s choice)

150 Single Unders

24/19 Calorie Assault Bike

On the Minute: 6 Alternating Dumbbell Power Snatches (athlete’s choice)

Cool Down

1:00 Shoulder to Floor Stretch (Each Side)

1:00 Down Dog

1:00 Alternating Bird Dogs

Extra

3 Giant Sets:

15 Double Dumbbell Bench Press

18 Single Legged Landmine Romanian Deadlifts (Each Side)

21 Banded Pull Throughs

Rest 2:00 Between Sets

Extra

Grit Squats

Based off 5 rep max back squat

Supersets of the following:

6 Back Squats @ 76%

5 Front Squats @ 70%

Rest 2 Minutes

6 Back Squats @ 81%

5 Front Squats @ 72%

Rest 2 Minutes

6 Back Squats @ 86%

5 Front Squats @ 74%

At Home METCON

Metcon (Time)

For Time:

30 Ten Meter Shuttle Runs

100 Double Unders (150 Singles)

30 Kipping Handstand Push-ups or Double DB Push Press

100 Double Unders (150 Singles)

30 Ten Meter Shuttle Runs

Every Minute on the Minute 6 Alternating DB Snatch

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