SATSEP18

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“ALL STAR SPECIAL”

With a Partner For Time 35 Min Cap

3 Rounds:

24 Thrusters (75/55)

24 Pull-ups

600 Meter Run

3 Rounds:

18 Thrusters (95/65)

18 Chest to Bar Pull-ups

600 Meter Run

3 Rounds:

12 Thrusters (115/85)

12 Burpee Pull Ups

600 Meter Run

====R+====

3 Rounds:

24 Thrusters (95/65)

24 Pull-ups

800 Meter Run

3 Rounds:

18 Thrusters (115/85)

18 Chest to Bar Pull-ups

800 Meter Run

3 Rounds:

12 Thrusters (135/95)

12 Bar Muscle-ups

800 Meter Run

====FITNESS====

3 Rounds:

20 Thrusters (athlete’s choice)

20 Ring Rows

500 Meter Run

3 Rounds:

16 Thrusters (athlete’s choice heavier)

16 Pull-Ups

500 Meter Run

3 Rounds:

12 Thrusters (athlete’s choice heaviest)

12 Burpee Jumping Pull-Ups

500 Meter Run
*Athletes will run together

*Athletes will split reps evenly, one athlete working at a time

Extra

Strength Work

Clean & Jerk – 3 x 2 reps

Back Squat – 3 x 3 (loading should be between 75-85% of 1 RM or a load that is heavy for 3 reps)

After each set, 3 Box Jumps (for height – focus on explosiveness)

At Home METCON

Metcon (Time)

AT HOME

For Time

3 Rounds:

12 DB Thrusters

12 DB Alternating Renegade Rows

20 Sit-Ups

600 Meter Run

3 Rounds:

9 DB Thrusters

9 DB Alternating Renegade Rows

15 Sit-Ups

600 Meter Run

3 Rounds:

6 DB Thrusters

6 DB Alternating Renegade Rows

10 Sit-Ups

600 Meter Run

*Score = Time it takes to complete the workout

===============================

EQUIPMENT FREE

For Time

3 Rounds:

24 Jump Squats

12 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)

600 Meter Run

3 Rounds:

18 Jump Squats

9 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)

600 Meter Run

3 Rounds:

12 Jump Squats

6 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)

600 Meter Run

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