TUEAUG24

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 4 Sets:

1 Power Clean

3 Push Press

3 Front Squats

Increase each set. Your last set should be above working weight.

Conditioning

Metcon (Time)

“BANGERS AND MASH”

For Time w/ a 25 Min Cap

7 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps

Then…

30/24 Cal Assault Bike

or

Fitness 24/20 Cal Bike

5 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps

Then…

30/24 Cal Assault Bike

or

Fitness 24/20 Cal Bike

3 Rounds:

3 Push Press

3 Front Squat

3 Box Jumps

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Barbell:

Rx: 95/65

Rx+: 115/85

Fitness: Athlete’s Choice

Box Height:

Rx: 24/20

Rx+: 30/24

Fitness: Athlete’s Choice & Step Ups

Extra

3 Sets:

Max Unbroken Strict Handstand Push-ups

Max Unbroken Ring Dips

Max Unbroken Push-Ups

Rest 1:00

Extra

Bench Press

10-10-8-8-6-6

Sets 1&2: 63% of 1RM

Sets 2&3: 68% of 1RM

Sets 4&6: 73% of 1RM

Comp Technique Work

3 Sets:

Set 1:

6 Unbroken Hang Power Clean and Jerk (light weight)

5 Bar Facing Burpees

6 Unbroken Hang Power Clean and Jerk (light weight)

Set 2:

5 Unbroken Hang Power Clean and Jerk (workout weight)

5 Bar Facing Burpees

5 Unbroken Hang Power Clean and Jerk (workout weight)

Set 3:

4 Unbroken Hang Power Clean and Jerk (above workout weight)

5 Bar Facing Burpees

4 Unbroken Hang Power Clean and Jerk (above workout weight)

At Home METCON

Metcon (Time)

7 Rounds:

3 Double Dumbbell Push Press

3 Double Dumbbell Front Squats

3 Broad Jumps

400m Run

5 Rounds:

3 Double Dumbbell Push Press

3 Double Dumbbell Front Squats

3 Broad Jumps

400m Run

3 Rounds:

3 Double Dumbbell Push Press

3 Double Dumbbell Front Squats

3 Broad Jumps