SATJAN22

CrossFitAllen – CrossFit

Warm-Up

0:20 Jumping Jacks

0:20 Knuckle Drags

0:20 Alternating Quad Stretch

0:20 Line Hops

0:20 Inchworm

0:20 Downdog

0:20 Jumping Double Taps

0:20 Active Samson

0:20 Alternating Side Lunge

Movement Prep

20 Single Unders

10 Frog Hops

10 Med Ball Squats

10 High Single Unders

5 Burpees

10 Med Ball Thrusters

10 Double Unders

5 Burpees to Target

5 Wall Balls

Conditioning

Metcon (Time)

“STAY AWHILE”

With a Partner, one working at a time on DUs and then complete full rounds before switching

For Time, Cap at 40:00:

150|R+200 Double Unders

6|R+ 8 Rounds:

10 Burpees to Target

15 Wall Balls (20/14)

150|R+200 Double Unders

6|R+ 8 Rounds

10 Burpees to Target

15 Wall Balls (20/14)

150|R+ 200 Double Unders

====FITNESS====

300 Single Unders

6 Rounds:

10 Burpees

10 Wall Balls

300 Single Unders

6 Rounds:

10 Burpees

10 Wall Balls

300 Single Unders
Split Double Unders Evenly, then complete full rounds before switching…

Example:

P1: 75|R+100 DUs

P2: 75|R+100 DUs

P1: 10 Burpees + 15 WBs (1 Rd)

P2: 10 Burpees + 15 WBs (2 Rds)

P1: 10 Burpees + 15 WBs (3 Rds)

P2: 10 Burpees + 15 WBs (4 Rds)

……

Extra

AMRAP 10:

200 Meter Row

1 Rope Climb (15ft.)

(or 3 Strict Pull Ups + 3 Strict Knee to Chest)

Extra

5 Sets of 3 Behind the Neck Strict Press in Split (lighter weights)

5 Sets of 3 Deficit Clean Pulls (on blocks or plates)…moderate to heavy weight

Clean and Jerk

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

At Home METCON

Metcon (Time)

For Time:

100 Double Unders (150 Singles)

4 Rounds:

15 Burpees to Target

15 Double Dumbbell Thrusters

100 Double Unders (150 Singles)

4 Rounds

15 Burpees to Target

15 Double Dumbbell Thrusters

100 Double Unders (150 Singles)

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