CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
Every 1:30 for 4 Rounds: Light Technique Work
2 Snatches from The Pocket
2 Snatches from Above The Knee
2 Snatches from Ground
Conditioning
Metcon (Weight)
“A LITTLE SUMTHIN”
On the 2:00 x 10 Rounds:
12 Box Jumps (24″/20)
8 Toes to Bar
1 Snatch
====R+====
15 Box Jumps (24″/20″)
10 Toes to Bar
1 Snatch
====Fitness====
12 Box Step Ups (athlete’s choice)
10 Knees to Chest
1 Snatch
Athletes can Build in Weight or Stay at A Heavy Across All Rounds
*Score = Sum Total Load (Snatch)
*The Box Jumps and T2B are buy in’s each round
*Add all of your rounds together for total weight
Extra
Conditioning: Run (Long)
1600 Meters at Easy Pace
1200 Meters at Easy/Moderate Pace
800 Meters at Moderate Pace
2:00 Walk
600 Meters at Moderate Pace
Extra
Stretgth/Bodyweight: Weighted Strict Pullups
Tier 1: 5-4-3-3-2
Tier 2: 3-3-2-2-2
Tier 3: 4 Max Sets banded strict pull-ups
Extra
Tone/Accessory:
For Quality:
30-20-10
(Empty Barbel) Good Morning
Alternating Front Rack Lunges
GHD Sit-Ups
Rest as needed.
At Home METCON
Metcon (AMRAP – Reps)
On the 2:00 x 10 Rounds:
15 Squat Jumps
20 Sit Ups
Max Alternating Dumbbell Snatches in Remaining Time
*Score = Sum Total Dumbbell Snatches for all 10 Rounds