MONJAN24

CrossFitAllen – CrossFit

Warm-Up

W/ A 15/10LBS BUMPER PLATE

0:20 Good Mornings (hugging plate)

0:20 Ground to Overhead

0:20 Inchworm to Push Up

0:20 Single Leg Deadlift (same side)

0:20 Single Leg Deadlift (other side)

0:20 Active Samson

0:20 Downdog

Strength

Unbroken Deadlifts (15 – 12 – 9 – 6 – 3)

-MUST be unbroken/touch-and-go

-Score = Last Set of 3
*work your way backwards when planning weights

Movement Prep

10 Scap Pullups

10 Box Step Ups

10 DB Deadlifts (5 e/s)

8 Kipping Swings

8 Box Jumps

8 DB High Pulls (4 e/s)

6 Pullups/C2B

6 Box Jump/Step Overs

6 Alt DB Snatches

Conditioning

Metcon (AMRAP – Reps)

“VOICEMAIL”

On the Minute x 10:

6 Pullups/R+Chest to Bar Pull-ups

6 Box Jump Overs (24″/20″)

Max Dumbbell Snatches (50/35)

====FITNESS====

5 Pullups

5 Box Jump/Step Overs (athlete’s choice)

Max Dumbbell Snatches (athlete’s choice)
*Score = Sum Total Reps of Dumbbell Snatches

Extra

Bike Intervals:

2 Minutes at Moderate Pace

15 Seconds at Sprint Pace

90 Seconds at Fast Pace

15 Seconds at Sprint Pace

1 Minute at Fast Pace

15 Seconds at Sprint Pace

3 Minutes Rest Between All Reps

Extra

Power Snatch Cycling:

15-12-9-6-3

Sets should be unbroken, adding weight each set

Extra

10 Rounds for Time:

2 Unbroken Ring Muscle Ups/4 Chest to Bar Pullups/Band assisted MU

At Home METCON

Metcon (AMRAP – Reps)

PART 1: DEADLIFT

30 – 24 – 18 – 12 – 6:

Double Dumbbell Deadlifts

-MUST be unbroken/touch-and-go

-Score = Do Not Score

PART 2: “VOICEMAIL”

On the Minute x 10:

6 Single Dumbbell Bent Over Rows (each side)

6 Squat Jump Over Dumbbell

Max Dumbbell Snatches
Score = Total DB Snatches

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