SATJAN8

CrossFitAllen – CrossFit

Warm-Up

0:30 Alternating Reverse Lunges

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Air Squats

0:30 Active Samson

0:30 Active Spiderman

0:30 Glute Bridges

0:30 Seal to Downdog

0:30 High Plank Shoulder Taps

0:30 Frog Hops

5 Slow Burpees

Movement Prep

5 Pausing Front Squats (0:03 pause in the bottom)

5 Front Squats

5 Pausing Push Press (0:03 pause overhead)

5 Push Press

5 Pausing Thrusters (0:03 pause overhead)

5 Thrusters

then…

Pullup Progressions

then…

3 Thrusters 1st Weight

3 Pull Ups

2 Thrusters 2nd Weight

2 Chest to Bar

1 Thrusters 3rd Weight

1 Burpee Pull Up/1 Bar Muscle Up

Conditioning

Metcon (Time)

“ONLY FRANS”

For Time:

15-12-9:

Thrusters (75/55|R+95/65)

Pull Ups

[Rest 2 Minutes]

12-9-6:

Thrusters (95/65|R+115/85)

Chest To Bar Pullups

[Rest 2 Minutes]

9-6-3:

Thrusters (115/85|R+135/95)

Burpee Pullups|R+ Bar Muscle Ups

====FITNESS====

15-12-9:

Thrusters (lighter weight)

Pull Ups (Banded or Jumping)

[Rest 2 Minutes]

12-9-6:

Thrusters (moderate weight)

Chest to Bar Pullups (Banded or Jumping)

[Rest 2 Minutes]

9-6-3:

Thrusters (heavier weight)

Burpee Pull Ups
*Athletes will complete three different “FRAN” variations separated by 2 Minutes of rest.

*Score will be the Time it takes to complete the workout INCLUDING rest time.

Extra

Back Squat:

5 Reps @ 40% 1RM

5 Reps @ 50% 1RM

5 Reps @ 60% 1RM

Extra

Squat Clean & Split Jerk

3 @ 40%

3 @ 50%

3 @ 60%

2 @ 75%

2 @ 80%

1 @ 85%

Extra

AMRAP 12

500 Meter Row

25-50 ft HS Walk or :30 HS Hold or 50 ft Double DB OH Waiter’s Walk

At Home METCON

Metcon (Time)

15-12-9:

Double Dumbbell Thrusters

Alternating Double Dumbbell Plank Row

[Rest 2 Minutes]

12-9-6:

Double Dumbbell Thrusters

Double Dumbbell Devil’s Press

[Rest 2 Minutes]

9-6-3:

Double Dumbbell Thrusters

Burpee to Target

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