WEDJUL14

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every :90 for 4 Sets (6 min)

:20 Seconds Bike

4 Pullups

1 Power Clean + 3 Thrusters (Building to workout weight or above)

Conditioning

Metcon (Time)

“UNFRIENDLY FRAN”

On the 4:00 x 5 Rounds:

15/12 Calorie Assault Bike

12 Pull-ups

9 Thrusters (95/65)

====R+====

15/12 Calorie Bike

12 Chest to Bar Pullups

9 Thrusters (115/85)

====Fitness====

12/9 Calorie Bike

12 Jumping Chest to Bar Pullups

9 Thrusters (athlete’s choice)
*Score = Slowest Round

*Goal: To stay under 3:00 per round, earning 1:00 of rest.

*Pick a load that allows for 9 unbroken and challenging Thrusters.

Cool Down

1:00 Figure 4 Stretch (each side)

1:00 Pike Stretch

:30 Puppy Pose

Extra

Body Armor

3 Sets:

7 Seated Single Arm Arnold Press

:30 Seconds Ring Plank Support

14 Weighted AbMat Sit-ups

Extra

Stamina Cycling

On the 4:00 x 3 Sets:

12 Unbroken Hang Squat Snatches

Set 1: 50-60% 1 RM

Set 2: 55-60% 1 RM

Set 3: 60-70% 1 RM

At Home METCON

Metcon (Time)

On the 4:00 x 5 Rounds:

30 Jumping Lunges

12 Double Dumbbell Bent Over Rows

9 Double Dumbbell Thrusters

===Fitness===

20 Lunges

10 DB Bent over rows

5 Double DB Thrusters
*Score = Slowest Round

*Goal: To stay under 3:00 per round, earning 1:00 of rest

*Choose a rep scheme and variation that allows for rest

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