MONFEB14

CrossFitAllen – CrossFit

Warm-Up

HIP MOBILITY

0:20 Static Spiderman

0:20 Runner Lunge

0:20 Half Kneeling Hamstring Stretch

0:20 Adductor Stretch

[All on one leg then switch]

1:00 Rig/Rack Assisted Squat

5 Air Squats

0:10 Pull Up Bar Dead Hang

5 Arm Circles Backwards and Forwards

Movement Prep

5 Deadlifts

5 Power Cleans

5 Front Squats

5 Strict Press

3 Strict Press

3 Push Press

3 Front Squats

3 Thrusters

2 Front Squats w/ agressive hip extension (bar pops off shoulders)

2 Front Squat to ¾ Stand (aggressive hip extension; enough that the bar pops off the shoulders]

2 Front Squat to ¾ Stand to Thruster

Strength

Thruster (7-5-3 (10 Minute Window))

*Athletes will have a 10 minute window to complete heavy sets of 7-5-3 thrusters.

*The bar will come from the ground

*Score will be your heaviest set of 3

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra

3 Rounds for Quality

12 Strict Ring Dips

9 Weighted Sit Ups

6 Strict Pull ups

3 Wall Walks

Extra

Run Intervals:

5 Sets

1000 M Easy

200 M Fast

Rest 1 Minute Between Sets

At Home METCON

Metcon (Time)

Build to A Heavy set of 3 Thrusters

*No Score

PART 2: “FRAN”

21-15-9:

Double Dumbbell Thrusters

Burpees

OR

27-21-15:

AbMat Sit Ups

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s