TUEDEC28

CrossFitAllen – CrossFit

Warm-Up

1:00 Bike

0:30 Active Spiderman

0:30 Downdog

0:30 Alternating Side Lunge

0:30 Active Samson

0:30 Pole/Rig/Rack Assisted Squat Hold

0:30 Alternating Quad Stretch

1:00 Bike

Strength

Thruster (E2MOM 10-8-6-4-2)

Every 2 Minutes, athletes will comlplete a set of Thursters from the ground

Score is the heaviest set of 2 for the day

Conditioning

Metcon (Time)

“BOOM BOOM POW”

For Time, Cap at 13:00:

30 Dumbbell Thrusters (50/35)’s

50/35 Calorie Bike

150 Double Unders

====FITNESS====

30 Dumbbell Thrusters (athlete’s choice)

40/30 Calorie Echo Bike

225 Single Unders

Extra

Strict Press:

1 Set of 5 @ 50% 1RM

1 Set of 3 @ 60% 1RM

1 Set of 2 @ 70% 1RM

1 Set of 1 @ 75% 1RM

1 Set of Max Reps @ 80% 1RM

[Leave No Reps In The Tank On Max Set]

Extra

200% Max unbroken strict HSPUs (sub Pike HSPUs on box)

EMOM 10 Alternating Pistols (assisted pistols)

Extra

AMRAP 3: Max Distance HS Walk (HS Taps, HS Hold, Bear Crawl)

directly into…

AMRAP 3: Max Cal Ski Erg

directly into…

AMRAP 3: Max Distance Double DB OH Lunge

directly into…

AMRAP 3: Max Cal Ski Erg

At Home METCON

Metcon (Time)

PART 1 (no score):

15-12-9-6

Double Dumbbell Thrusters

PART 2: “BOOM BOOM POW”

For Time:

30 Dumbbell Thrusters (50/35)’s

600 Meter Run

150 Double Unders/225 Singles

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