SATJUL31

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)

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