FRIJAN28

CrossFitAllen – CrossFit

Warm-Up

0:30 Front Rack Stretch on Floor

0:30 Child’s Pose

0:30 Half Kneeling Rocking Adductor Stretch (each side)

0:30 Bodyweight Hip Bridges

0:30 Single Leg Hip Bridges (switch sides at 0:15)

0:30 PVC Pass Throughs

0:30 PVC Around The World (switch directions at 0:15)

0:30 PVC Behind The Head Strict Press

0:30 PVC Snatch Grip Deadlifts

Movement Prep

10 Mountain Climbers (Slow)

10 Scap Retraction Pullups

8 Frog Hops

8 Kipping Swings

6 Slow Burpees

6 Knees to Chest

4 Bar Facing Burpees

4 Toes to Bar

then…

Barbell Warmup

3 Snatch Grip Deadlifts

3 Snatch Grip Deadlift to Shrug

3 Muscle Snatches

3 Power Snatches

3 Power Snatch directly into Overhead Squat

3 Squat Snatches

then…

3 Lightweight Squat/Power snatches

3 Medium Weight Squat/Power Snatches

3 Workout Weight Squat/Power Snatches

Conditioning

Metcon (Time)

“CHAN’S CHALLENGE”

3 Rounds For Time, 20 Min Cap:

9 Power Snatches (135/95)

15 Bar-Facing Burpees

21 Toes to Bar

====R+====

9 Squat Snatches (135/95|Beefy 155/105)

15 Bar Facing Burpees

21 Toes to Bar

====FITNESS====

9 Power Snatches (Heavy(ish))

15 Bar Facing Burpees

21 Knees to Chest
*Athletes should choose a moderately challenging barbell load that they can do in quick singles

Extra

3 Sets x AMRAP 3:

30/21 Calorie Bike

Max Distance Handstand Walk

OR

Max Wall Walks

Rest 3 Minutes Between Sets

Extra

Run Intervals:

9 Sets:

200 Meters Easy

300 Meters Fast

100 Metrs Walk

Extra

5 x 3 Hang Muscle Snatches

then…

Squat Snatches

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 88%

Build to heavy with no misses

At Home METCON

Metcon (Time)

3 Rounds For Time:

12 Alternating Dumbbell Squat Snatches

15 Dumbbell Facing Burpees

40 AbMat Sit Ups

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