FRIDEC3

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

LIGHTWEIGHT BARBELL

5 Pausing Deadlifts (0:03 pause 1 inch off the floor)

[Focus: neutral spine in the set up and pull bar into body]

MODERATE WEIGHT BARBELL

5 Deadlifts

[Focus: neutral spine in the set up and pull bar into body]

WORKOUT WEIGHT BARBELL

5 Deadlifts

[Focus: neutral spine in the set up and pull bar into body]

Conditioning

Metcon (Time)

“DEAD INSIDE”

For Time w/ a 20 Minute Cap:

55 Deadlifts (205/125|R+225/155)

55 Toes to Bar

55 Box Jump Overs (24″/20″)

55 Double Dumbbell Push Press (35’s/25’s) |R+ Handstand Push Ups

====FITNESS====

55 Deadlifts (athlete’s choice)

55 Knees to Chest

55 Box Jump/Step Overs (athlete’s choice)

55 Double Dumbbell Push Press (athlete’s choice)

Extra

4 Sets for Quality:

10 Rear Foot Elevated Split Squats (each side)

30 second Hip Bridge Hold

Extra

Snatch Work:

3 Sets of 5 Snatch Balance (light weight)

then…

Squat Snatch:

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 90%

At Home METCON

Metcon (Time)

For Time:

55 Double Dumbbell Deadlifts

85 Sit Ups

55 Squat Jumps Over Dumbbell

55 Double Dumbbell Push Press

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