FRIJAN7

CrossFitAllen – CrossFit

Warm-Up

0:30 Jumping Jacks

0:30 Alternating Quad Stretch

0:30 Alternating High Kicks (Toy Soldiers)

0:30 Single Unders

0:30 Active Samson

0:30 Inchworm to Push Up

0:30 Single Unders/Double Unders

0:30 Knuckle Drags

0:30 Standing Straddle Stretch

Movement Prep

LIGHTWEIGHT

5 Eccentric Deadlifts (0:05 tempo on the way down)

10 Deadlifts

MODERATE WEIGHT

4 Eccentric Deadlifts (0:05 tempo on the way down)

8 Deadlifts

WORKOUT WEIGHT

6 Deadlifts

OVERLOAD WORKOUT WEIGHT

4 Deadlifts

OVERLOAD WORKOUT WEIGHT

2 Deadlifts

Conditioning

Metcon (Time)

“PUSH TO START”

2-4-6-8-10:

Wall Walks

Deadlifts (225/155|R+275/185)

Double Unders (10x)

====FITNESS====

2-4-6-8-10:

Wall Walks (Moving Only Feet)

Deadlifts (athlete’s choice)

Single Unders (x 15: 30/60/90/120/150)

Extra

Deadlifts:

5 Reps @ 40% 1RM

5 Reps @ 50% 1RM

5 Reps @ 60% 1RM

Extra

Squat Snatch

3 @ 40%

3 @ 50%

3 @ 60%

2 @ 75%

2 @ 80%

1 @ 85%

Extra

Run Intervals

10 Sets:

1 Minute Fast Pace

2 Minutes Easy Pace

At Home METCON

Metcon (Time)

2-4-6-8-10:

Wall Walks

Double Dumbbell Deadlifts

Double Unders (10x)

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