THUJAN20

CrossFitAllen – CrossFit

Warm-Up

1:00 Row Easy Pace

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Push Up to Downdog

1:00 Row Moderate Pace

10 Box Step Ups

10 Single Dumbbell Box Step Ups

Skill

With the Open less than 45 days away, now is the time to start working on some of your weaknesses!

Spending 8 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Conditioning

Metcon (AMRAP – Reps)

AMRAP 4: Single Dumbbell Box Step-ups

AMRAP 4: Calorie Row

AMRAP 3: Single Dumbbell Devil’s Press (alt arms)

AMRAP 3: Calorie Row

AMRAP 2: Single Dumbbell Thrusters (5 e/s, then switch)

AMRAP 2: Calorie Row

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Row

Dumbbell: (50/35)

Box: (24″/20″)
*Score = Sum Total Reps

1 Rep = 1 Dumbbell Rep or 1 Calorie

Extra

4 sets for Quality:

10 Double Dumbbell Floor Press

15 Banded Tricep Extensions

10 Pausing Bicep Curls (0:03 pause at the top)

Extra

Spending 5-7 Minutes Rolling Smashing Problem Areas

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 5: Single Dumbbell Box Step-ups

AMRAP 5: Calorie Machine or Run

AMRAP 4: Single Dumbbell Devil’s Press

AMRAP 4: Calorie Machine or Run

AMRAP 3: Single Dumbbell Reverse Lunges

AMRAP 3: Calorie Machine or Run

AMRAP 2: Single Dumbbell Thrusters

AMRAP 2: Calorie Machine or Run

AMRAP 1: Single Dumbbell Lateral Burpees

AMRAP 1: Calorie Machine or Run
*Every 100 Meters = 1 Rep

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