TUEJAN25

CrossFitAllen – CrossFit

Warm-Up

BANDED HIP WORK

15 Lateral Steps Each Direction

15 Standing Fire Hydrants (each side)

5 Pausing Squats (0:10 pause in the bottom)

[NO BAND]

10 Glute Bridges

10 Hollow Body Rocks

10 Slow Air Squats

HIP STRETCHES

0:30 Active Spiderman

0:20 Static Spiderman

0:20 Runners Lunge

0:20 Half Kneeling Hamstring Stretch

0:20 Adductor Stretch

(all on one side then switch sides)

PVC Flow

Barbell Warmup

Movement Prep

3 Pausing Power Cleans (0:03 pause in the catch)

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

3 Pausing Push Jerks (0:03 pause in the catch)

1 Power Clean + 1 Front Squat + 1 Push Jerk

Strength

1 Power Clean + 1 Front Squat + 1 Push Jerk

In 15 Minutes, athletes will build to a heavy for the complex
Athlete’s should aim for at least 5 sets, with the focus on technique for the first couple sets

Conditioning

Metcon (Time)

“DISGRACE”

3 Rounds For Time

10 Minute Cap:

10 Squat Cleans (115/85|R+135/95)

10 Push Jerks (115/85|R+135/95)

====FITNESS====

10 Squat Cleans or Power Cleans + Front Squats

10 Push Jerks

(athlete’s choice on load, but only 1 barbell)
*athletes will most likely choose barbell weight based on Push Jerks and the ability to do big sets

Extra

Strict Press:

1 Set of 5 @ 50% 1RM

1 Set of 3 @ 60% 1RM

1 Set of 2 @ 70% 1RM

1 Set of 1 @ 75% 1RM

1 Set of 1 @ 80% 1RM

1 Set of Max Reps @ 85% 1RM

[Leave No Reps In The Tank On Max Set]

Extra

“Strict JT”

21-15-9

Strict HSPUs

Strict Ring Dips

Push Ups

Extra

20 Strict Toes to Bar

300 Meter Ski Erg

40 GHDSU

500 Meter Ski Erg

60 Ab Mat Sit Ups

700 Meter Ski Erg

At Home METCON

Metcon (Time)

PART 1: DOUBLE DUMBBELL COMPLEX

Build to A Heavy 3 Double Dumbbell Power Clean + 3 Double Dumbbell Front Squat + 3 Double Dumbbell Push Jerk

*Not Scored

PART 2: “DISGRACE”

3 Rounds For Time:

15 Double Dumbbell Squat Cleans

15 Double Dumbbell Push Jerks

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