SATJUL10

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“PRESS PAUSE”

For Time:

3 Rounds of “Cindy”

12 Clusters (115/85|R+135/95)

3 Rounds of “Cindy”

9 Clusters (115/85|R+135/95)

3 Rounds of “Cindy”

6 Clusters (115/85|R+135/95)

Rest 2 Minutes

1 Mile Run

====FITNESS====

For Time:

3 Rounds of “Cindy”

12 Clusters (athlete’s choice)

3 Rounds of “Cindy”

9 Clusters (athlete’s choice)

3 Rounds of “Cindy”

6 Clusters (athlete’s choice)

Rest 2 Minutes

1,000 Meter run
Score = Time it takes to complete the workout

Include the 2:00 rest in the total score

[1 Round of “Cindy” – 5 Kipping Pull-Ups/10 Push-Ups/15 Air Squats]

Cool Down

1:00 Straddle Stretch

1:00 Child’s Pose

1:00 Butterfly Stetch

Extra

EMOM x 20 (10 Rounds):

Minute 1: 4-6 Toes To Bar

Minute 2: 1-3 Bar Muscle-Ups

Extra

Clean and Jerk

3 Sets:

3 Deadlifts

3 Hang Power Cleans

3 Push Jerks

Rest as needed between sets

Set 1: 70% of 1RM Clean & Jerk

Sets 2 and 3: 70-80% of 1RM Clan & Jerk

At Home METCON

Metcon (Time)

3 Rounds of Dumbbell “Cindy”

15 Double Dumbbell Clusters (50/35)

3 Rounds of Dumbbell “Cindy”

12 Double Dumbbell Clusters (50/35)

3 Rounds of Dumbbell “Cindy”

9 Double Dumbbell Clusters (50/35)

Rest 2:00

Run 1 Mile

Dumbbell “Cindy”:

5 Double DB Bent Over Rows

10 Push-ups

15 Air Squats

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