THUSEP16

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8-10 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Conditioning

Metcon (AMRAP – Rounds and Reps)

“WHEELIE GOOD FRIENDS”

12 Minute AMRAP With a Partner:

One Complete round is…

Partner A: 12/9 Calorie Bike

Partner B: 50 ft Overhead Plate Lunge (45/35)

then…

Partner B: 12/9 Calorie Bike

Partner A: 50 ft Overhead Plate Lunge (45/35)

====FITNESS====

Partner A: 9/6 Calorie Bike

Partner B: 50 ft Walking Lunge

then…

Partner B: 9/6 Calorie Bike

Partner A: 50 ft Walking Lunge
*Score today is Rounds + Reps

*Every 5 ft = 1 rep on lunges

*One round RX = 44/38 Reps

*One round Fitness = 38/32 Reps

Cash Out

Tabata “Midline” (4:00)

20-seconds of work / 10-seconds of rest for 2 intervals:

Tabata Side Plank (Right)

Tabata Side Plank (Left)

Tabata Hollow Hold

Tabata Front Plank

[Rest 1:00]

Tabata “PumpTown” (4:00)

20-seconds of work / 10-seconds of rest for 2 intervals:

DB Curls

DB Tricep Extensions

DB Bent-Over Rows

DB Strict Press

Hold one dumbbell in both hands for all movements

Use a DB that is heavy enough to give you a trip PUUUUUUMPTOWN!!!

Extra

Run

30 minutes at a recovery pace (conversational)

At Home METCON

Metcon (AMRAP – Reps)

In 20 Minutes accumulate Max Calories on the Bike (or any machine):

Minute 1: Partner 1

Minute 2: Partner 2 (if not partner, rest for 1:00)

Score = The number of calories accumulated in 20 minutes

EQUIPMENT FREE

In 20 Minutes accumulate Max Meters (or any machine):

Minute 1: Partner 1 Runs

Minute 2: Partner 2 Runs (if not partner, rest for 1:00)

Score = The number of meters accumulated in 20 minutes

Try to mark out the course every 25 or 50 meters.

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