SATJAN1

CrossFitAllen – CrossFit

Warm-Up

3 Rounds

0:30 Alternating Box Step Ups

0:30 Stretch

0:30 Air Squats to Med Ball

0:30 Stretch

Dynamic Stretches

Round 1: Active Samson/Alternating Quad Stretch

Round 2: Active Spiderman/Downdog or Calf Stretch on Box

Round 3: Elevated Runners Lunge (foot on box)/Pigeon Pose on Box

Conditioning

Metcon (AMRAP – Rounds and Reps)

“I’M FEELING 22” (With a Partner)

AMRAP 22:

22 Box Jump Overs (24″/20″)

22 Wall Balls (20/14)

22 Hand Release Push Ups|R+Handstand Push-ups

22 Single Dumbbell Hang Clean & Jerks (50/35)

====FiTNESS====

22 Box Jump/Step Overs

22 Wall Balls

22 Hand Release Pushups

22 Single Dumbbell Hang Clean & Jerks
*one athlete working at a time, switch when needed

*score is total rounds plus reps

Extra

Clean & Jerk:

3 Reps @ 40% 1RM

3 Reps @ 50% 1RM

3 Reps @ 60% 1RM

3 Reps @ 75% 1RM

3 Reps @ 75% 1RM

2 Reps @ 80% 1RM

1 Rep @ 85% 1RM

1 Rep @ 88% 1RM

Build to Heavy Single (2 Misses Allowed)

Extra

Back Squat

5 @ 50%

3 @ 60%

2 @ 70%

1 @ 75@

Max Reps @ 80%

Extra

Run Intervals:

5 Sets:

400 M Fast

200 M recovery

200 M Fast

Rest 2:00

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 22:

22 Jumping Lunges

22 Squat Jumps

22 Handstand Push Ups/Hand Release Push Ups

22 Double Dumbbell Hang Clean & Jerks

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 )

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