WEDDEC29

CrossFitAllen – CrossFit

Warm-Up

Hip Flow, then…

1:00 Easy Row

:30 Crossed Side to Side

:30 Roll Over to V Sit

1:00 Moderate Row

:30 Active Twisted Cross (:30 e/s)

then…

:30 Banded Pass Throughs

:30 Banded Good Mornings

:30 Banded Pull Aparts

Conditioning

Metcon (5 Rounds for time)

“SAM’S JAM”

5 Rounds for time:

Every 6:00 Complete Following:

30/21 Calorie Row

1 Round of “DT”

Round 1: (165/115|R+185/135)

Round 2: (155/105|R+165/115)

Round 3: (135/95|R+155/105)

Round 4: (115/85|R+135/95)

Round 5: (95/65|R+115/85)

====FITNESS====

24/18 Calorie Row

1 Round of “DT”

Round 1: 135/85

Round 2: 115/75

Round 3: 95/65

Round 4: 75/55

Round 5: 65/45
*Athletes will complete the row and 1 round of the prescribed weight on DT within the 6:00 round.

*Athletes will change their weights and rest the remainder of the 6:00

*Record each of your 5 times

*Cap Row at 2:30

*Stagger Heats by 3:00

Extra

Hang Power Clean Cycling

[For Total Load]

On the 3:00 x 5 Sets:

9-7-5-3-1

After Each Set:

1 Rope Climb

Extra

Deadlift

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 75%

Max Reps @ 80%

Extra

For Time:

200% of your max strict pullups

On the Minute 10 Ab Mat Sit Ups

At Home METCON

Metcon (Time)

5 Rounds:

300 Meter Run

1 Round of Double Dumbbell “DT”

Rest 2 Minutes Between Sets

Score = Time it takes to complete the workout

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s