TUEFEB8

CrossFitAllen – CrossFit

Warm-Up

0:20 Low Box Step Ups

0:20 Jumping Jacks

0:20 Standing Straddle Stretch to Inchworm

0:20 Active Spiderman

0:20 Updog to Down Dog

0:20 High Box Step Ups

0:20 Hops in Place

0:20 Alternating Quad Stretch

0:20 Standing Overhead Reach to Toe Touch

0:20 Hamstring Stretch to Deep Squat (fingers under toes)

1:00 Pole/Rig/Rack Assisted Squat

-0:20 focusing on heels down and finding the outside of the foot

-0:20 driving knees apart opening hips

-0:20 opening chest and creating a neutral spine (especially in lumbar)

Movement Prep

WALLBALLS

10 Squats to Med Ball

8 Med Ball Strict Press

6 Med Ball Thruster

4 Pausing Wall Balls (0:05 paus in the bottom of the squat)

2 Wall Balls

TOES TO BAR

10 Scapulas Pull Ups

8 Kipping Swings

6 Knees to Chest

4 Straight Leg Raises

2 Toes to Bar

BURPEE BOX JUMPS

3 Low Height Box Jumps

3 Low Height Burpee Box Jumps (full extension on top)

3 Workout Height Box Jumps

3 Workout Height Burpee Box Jumps

Conditioning

Metcon (Time)

“APOLOGIES”

For Time, with a 20 Minute Cap:

45 Wall Balls (20/14)

30 Toes to Bar

15 Burpee Box Jumps (24/20|R+30/24)

30 Wall Balls (20/14)

20 Toes to Bar

10 Burpee Box Jumps (24/20|R+30/24)

15 Wall Balls (20/14)

10 Toes to Bar

5 Burpee Box Jumps (24/20|R+30/24)

====FITNESS====

45 Wall Balls (athlete’s choice)

30 Knees to Chest

15 Burpee Box Jumps/step ups (athlete’s choice)

30 Wall Balls (athlete’s choice)

20 Knees to Chest

10 Burpee Box Jumps/step ups (athlete’s choice)

15 Wall Balls (athlete’s choice)

10 Knees to Chest

5 Burpee Box Jumps/step ups (athlete’s choice)

Extra

Strict Press:

1 Set of 1 @ 70% 1RM

1 Set of 1 @ 78% 1RM

4 Sets of 3 @ 83% 1RM

1 Set of 3+ @ 83% 1RM

[Leave 1-2 Reps In The Tank On Max Set]

Extra

50 Front Rack Box step Ups (Barbell or Dumbell)

100 GHDSU or 100 Weighted Ab Mat Sit Ups

200 ft Handstand walk or 2:00 accumulated upside down

Extra

3 rounds:

500 Meter Ski Erg

20 Hand Release Push Ups

1 Minute Overhead Barbell Hold (75/55)

At Home METCON

Metcon (Time)

For Time:

45 Double Dumbbell Thrusters

60 AbMat Sit Ups

15 Burpee to Target

30 Double Dumbbell Thrusters

40 AbMat Sit Ups

15 Burpee to Target

15 Double Dumbbell Thrusters

20 AbMat Sit Ups

15 Burpee to Target

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