CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“DEMONSTRATION”
For Time with a Partner (35 Min Cap)
3 Rounds:
800m Run (Together)
100 Wall Balls (20/14)
40 Single Dumbbell Devils Presses (50/35)
====Fitness====
600m Run (Together)
80 Wall Balls (athlete’s choice)
40 Single Dumbbell Devils Presses (athlete’s choice)
*Partition as needed across the Wall Balls and Devils Presses. One partner working at a time.
Extra
Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.
[Rest 3:00]
Ascending Ladder for 3:00:
1 Ring Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Ring Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Ring Muscle-Up per round until the cap is reached.
[Rest 3:00]
Ascending Ladder for 3:00:
1 Bar Muscle-Up, 4 Box Jump Overs (24″/20″)
2 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
3 Bar Muscle-Ups, 4 Box Jump Overs (24″/20″)
Continue to add (1) Bar Muscle-Up per round until the cap is reached.
Extra
Olympic Power
On the 1:30 by 9 sets:
Sets 1,2,3: 3 Hang Power Snatches (knee level) 60-65% of 1RM
Sets 4,5,6: 2 Low Hang Power Snatch (shin level) 65-70%
Sets 7,8,9: 1 Power Snatch 70-80%
At Home METCON
Metcon (Time)
3 Rounds:
800 Meter Run
50 Single Dumbbell Thrusters (50/35)
20 Single Dumbbell Devil Presses (50/35)
