MONOCT11

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“JACK SPARROW”

For Time w/ a 20 Minute Cap:

100/80 Calorie Row

50 Dumbbell Hang Power Snatches (50/35)

30 Dumbbell-Facing Burpees

Directly Into..

150ft Single Dumbbell Overhead Walking Lunges (50/35)

*Completed in 6x25ft Increments

====FITNESS====

75/50 Calorie Row

40 Dumbbell Hang Power Snatches (athlete’s choice)

20 Burpees Over Dumbell

Directly Into..

100ft Single Dumbbell Walking Lunges

*Completed in 4x25ft Increments

Extra

Conditioning: Long Bike

-4 Sets of: 6:00 at Moderate/Fast Pace with 2:00 Easy Pace Rest

Extra

Technique: If unable to rope climb…

-On a 4:00 clock, work on foot position and getting “locked in”

-Sit on a box, get your feet locked in, and stand

-On a 4:00 clock, accumulate as many 1/2 rope climbs, using the technique you just trained

Extra

Strength: Seated Legless Rope Climbs

in 3:00, accumulate as many legless rope climbs as possible

At Home METCON

Metcon (Time)

For Time:

1200m Run (Any Machine for 7:00)

50 Dumbbell Hang Power Snatches

30 Dumbbell-Facing Burpees

Directly Into..

48 Single Dumbbell Overhead Lunges

*Score = Time it takes to complete the workout

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