TUEJUL20

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep and Trial

E2MOM for 3 Sets (6 Minutes)Complete the Following:

5 Deadlifts

3 Push Press

1 Bar Muscle Up or Burpee Pullup

Row 100 Meters

*Increase weight each set to finish at workout weight or above

Conditioning

Metcon (Time)

“ROW YOUR BOAT”

For Time w/ a 25 Min Cap:

3 Rounds:

15 Deadlifts (115/85)

10 Push Press (115/85)

5 Burpee Strict Pull-ups

Directly Into…

1500/1200 m Row

Directly Into…

3 Rounds:

15 Deadlifts (115/85)

10 Push Press (115/85)

5 Burpee Strict Pull-ups

*pull-up bar is 6 inches above reach

====R+====

3 Rounds:

15 Deadlifts (135/95)

10 Push Press (135/95)

5 Bar Muscle-ups

Directly Into…

1500/1200 m Row

Directly Into…

3 Rounds:

15 Deadlifts (135/95)

10 Push Press (135/95)

5 Bar Muscle-ups

====FITNESS====

3 Rounds:

15 Deadlifts (athlete’s choice)

10 Push Press (athlete’s choice)

5 Burpee Jumping Pull-Ups

Directly Into…

1200/1000 Meter Row

Directly Into…

3 Rounds:

15 Deadlifts (athlete’s choice)

10 Push Press (athlete’s choice)

5 Burpee Jumping Pull-Ups

*pull-up bar is at a height that allows the athlete to get their chin over the bar

Cool Down

1:00 Shoulder to Floor Stretch (each side)

1:00 Couch Stretch

1:00 Banded Laying Hamstring Stretch

Extra

3 Giant Sets:

20 Barbell Good Mornings

15 Dumbbell Bench Press

100 Farmer’s Carry

Rest 2:00 between sets.

At Home METCON

Metcon (Time)

3 Rounds:

15 Double Dumbbell Deadlifts

10 Double Dumbbell Push Press

5 Double Dumbbell Devils Press

Directly Into…

1200m Run

Directly Into…

3 Rounds:

15 Double Dumbbell Deadlifts

10 Double Dumbbell Push Press

5 Double Dumbbell Devils Press

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