CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
REMINDER
Athletes competing in the Battle of the Border should use Friday as a rest/recovery day. Come in and ride a bike, row, or run…but make sure to spend some time rolling, smashing, and stretching as well. HYDRATE and FUEL your body…we will be out there all day.
Weightlifting
Hang Snatch Complex (Build to a Heavy in 12 Minutes)
3 Hang Power Snatches
2 Overhead Squats
1 Hang Squat/Power Snatch
*Start light a build in small increments
*We should be able to get 4-5 sets
Conditioning
Metcon (Time)
“ARMS WIDE OPEN”
For Time 18 Minute Cap:
30 Hang POWER Snatches (75/55)
30 Double Dumbbell Push Press (50/35)
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang POWER Snatches (75/55)
====R+====
30 Hang POWER Snatches (75/55)
30 Handstand Push-ups
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang SQUAT Snatches (75/55)
====FITNESS====
20 Hang POWER Snatches (athlete’s choice)
30 Double Dumbbell Push Press (athlete’s choice)
20 Overhead Squats/Front Squats (athlete’s choice)
30 Burpees
20 Hang POWER Snatches (athlete’s choice)
Extra
3 Rounds Not for Time:
0:20 Hanging Flutter Kick
10 Strict Toes to Bar
1:00 Hollow Hold
Extra
Long Bike
4 Rounds:
4 Minutes Moderate
2 Minutes Easy
At Home METCON
Metcon (Time)
30 Alternating DB Snatches
30 Double Dumbbell Push Press
30 Double DB Front Squats
30 Burpees over DB
30 Alternating DB Snatches