THUSEP23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

Competitors doing the Battle on the Border should do the Comp Technique Work instead of the Metcon

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)

EMOM 20 (4 Rounds)

Minute 1: 12/9 Calorie Bike

Minute 2: :40 Plank Hold

Minute 3: 12/9 Calorie Row

Minute 4: 12 Single KB Front Rack Lunges (6 each arm(53/35))

Minute 5: Rest

====FITNESS====

Minute 1: 10/7 Calorie Bike

Minute 2: :30 Plank Hold

Minute 3: 10/7 Calorie Row

Minute 4: 12 Single KB Front Rack Lunges (6 each arm(athlete’s choice))

Minute 5: Rest
*Score is number of minutes completed as prescribed, not including rest

*Max score = 16

Extra

4 Rounds Not For Time:

10 Candlesticks/Dragonflies (hold on to kettlebell)

10 Lying Superman Raises (0:02 pause top of each rep)

20’ Heavy Kettlebell Suitcase Carry L

20’ Heavy Kettlebell Suitcase Carry R

Comp Technique Work

3 Minute AMRAP

10 Alternating DB Snacthes at a weight lighter than your comp weight

20 Double Unders/30 Singles

5 Toes to Bar

3 Pullups/Chest to Bar or 1 Bar Muscle Up

Rest 3 Minutes

:20 on :20 off for 2 Rounds

Hang Clean and Jerks at a weight lighter than your comp weight

8 Burpee Double Jumps Over Bar

:20 on :20 off for 2 Rounds

Hang Clean and Jerks at a weight lighter than your comp weight

Rest 3 Minutes

Squat Clean Technique

EMOM 6

2 complexes at each competition barbell (ex. Rx Mens 95/135/185 or 115/155/225)

1 Clean Grip High Pull

1 Hang Squat Clean

1 Squat Clean

At Home METCON

Metcon (No Measure)

EMOM 20 (4 Rounds)

Minute 1: 5 10 Meter Shuttle Runs

Minute 2: :40 Plank Hold

Minute 3: 5 10 Meter Shuttle Runs

Minute 4: 20 Step Back Lunges

Minute 5: Rest

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