WEDJUL21

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 90 Seconds for 3 Sets (4:30 Min)

Set 1: 1st AMRAP load – 6 Front Squats

Set 2: 2nd AMRAP load – 4 Front Squats

Set 3: 3rd AMRAP load – 3 Front Squats

*After each set, 2 Burpee Box Jump Overs

Conditioning

Metcon (3 Rounds for reps)

“POKER FACE”

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

12 Front Squats (95/65|R+115/85)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

9 Front Squats (115|85|R+135/95)

6 Burpee Box Jump Overs (24″/20″)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

6 Front Squats (135/95|R+155/105)

6 Burpee Box Jump Overs (24″/20″)

====FITNESS====

AMRAP 5:

Buy-In: 300 Meter Run

Max Rounds With Time Remaining:

12 Front Squats (athlete’s choice)

6 Burpee Box Jump/Step Overs (athlete’s choice)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 300 Meter Run

Max Rounds With Time Remaining:

9 Front Squats (athlete’s choice)

6 Burpee Box Jump/Step Overs (athlete’s choice)

[Rest 5 Minutes ]

AMRAP 5:

Buy-In: 300 Meter Run

Max Rounds With Time Remaining:

6 Front Squats (athlete’s choice)

6 Burpee Box Jump/Step Overs (athlete’s choice)
*Score = Reps accumulated for each AMRAP (3 scores) The Run is only a Buy-In

*Increasing weight on the front squats

Cool Down

30 Hamstring Stretch on Box (each side) – foot on the box with a straight leg

:30 Pigeon Stretch on Box (each side)

:30 Calf Stretch on Box or Post (each side)

Extra

4 Sets for Quality:

50′ Single Dumbbell Overhead Walking Lunge

Move for technical proficiency. Alternate arms each set for a total of two per side.

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

12 Air Squats

6 Dumbbell Facing Burpees

Rest 5 Minutes

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

9 Single Dumbbell Goblet Squats

6 Dumbbell Facing Burpees

Rest 5 Minutes

Buy-In: 400 Meter Run

Max Rounds With Time Remaining:

6 Double Dumbbell Front Squats

6 Dumbbell Facing Burpees
*Run is the buy in and is not scored.

*Score is number of reps in each AMRAP (3 scores)

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