FRIJAN21

CrossFitAllen – CrossFit

Warm-Up

2 Rounds. . .

0:20 Inchworm

0:20 Seal to Downdog

0:20 Glute Bridges

0:20 Single Leg Glute Bridges (e/s)

0:20 Toe Touches/Toy Soldiers

Movement Prep

EMPTY BARBELL

10 Good Mornings (0:05 tempo)

10 Scap Retractions

8 Stiff Legged Deadlifts (0:05 tempo)

8 Mini Kip Swings

6 Eccentric Deadlifts (0:05 tempo)

6 Knee to Chest

LIGHTWEIGHT BARBELL

5 Deadlifts

3 Toes to Bar

MODERATE WEIGHT BARBELL

5 Deadlifts

3 Toes to Bar

PRACTICE ROUND

WORKOUT WEIGHT BARBELL

5 Deadlifts

3 Toes to Bar

Conditioning

Metcon (Time)

“JOKER”

For Time:

1-10 Toes to Bar

10-1 Deadlifts (225/155)

====FITNESS====

For Time:

1-10 Knees to Chest

10-1 Deadlifts (Athlete’s Choice)
*Score = Time it takes to complete the workout

1 T2B, 10 Deadlifts

2 T2B, 9 Deadlifts

3 T2B, 8 Deadlifts

4 T2B, 7 Deadlifts

……

Strength

Back Squat (Max Reps at 78% 1RM)

In 15 Minutes, Complete…

Back Squat for load:

#1: 5 reps @ 65% 1RM

#2: 5 reps @ 73% 1RM

#3: 5 reps @ 78% 1RM

#4: 5 reps @ 78% 1RM

#5: 5 reps @ 78% 1RM

#6: 5+ (Max reps @ 78% 1RM)

Extra

Run Intervals (500m for Bike Intervals):

5 Sets:

200 Meters at Fast Pace

200 Meters Recovery Jog

Rest 2 Minutes

3 Sets:

200 Meters at Faster Pace

200 Meters Recovery Walk

Rest 2 Minutes

200 Meters at Fastest Pace

Total Time: 21:00-25:00

Extra

5 Sets of 3 Snatch High Pulls

then…

Squat Snatch

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

At Home METCON

Metcon (Time)

For Time:

2-4-6-8-10-12-14-16-18-20 AbMat Sit Ups

10-1 Double Dumbbell Deadlifts

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