WEDFEB16

CrossFitAllen – CrossFit

REMINDER

Today’s WOD is a Metcon immediately followed by Strength. The Metcon is 20 Minutes and the 7 Minute Strength window starts immediately following the Metcon to simulate what has been programmed in previous open workouts.

Warm-Up

1:00 Easy Bike

0:20 Inchworm to Push Up

0:20 Dive Bombers

0:20 Active Spiderman

1:00 Moderate Bike

0:20 Active Samson

0:20 Alternating Quad Stretch

0:20 Alternating Side Lunge

0:30 Fast Bike

0:20 Pull Up Bar Dead Hang

0:20 Scap Retractions

0:20 Mini Kip Swings

Movement Prep

5 Knee to Chest

5 Knee to Elbow

3 Strict Pull Ups

1/2 Rope Climb or 1 Laying to Standing Rope Climb

Barbell Warmup

then…

Power Clean Progressions

Conditioning

Metcon (Distance)

“Y Tú?” [Teams of 2]

Every 2:00 x 10 Rounds (20 Minutes):

Min 1: Athlete A – 2 Rope Climbs

Min 1: Athlete B – Max Meter Bike

Min 2: Athlete A – Max Meter Bike

Min 2: Athlete B – 2 Rope Climbs

====FITNESS====

Min 1: Athlete A – 4 Laying to Standing and Return Rope Climbs

Min 1: Athlete B – Max Meter Bike

Min 2: Athlete A – Max Meter Bike

Min 2: Athlete B – 4 Laying to Standing and Return Rope Climbs
*Sore is total Bike Meters over the 10 Rounds…do NOT reset bike for the entire 20 minutes

*Cap Rope Climbs at :50-55

*Athletes will then have 7 minutes to find a heavy power clean directly after the metcon

Strength

Power Clean (In 7 Minutes, find your heavy 1 rep)

Extra

Deadlifts:

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 @ 85% 1RM

1 Set of Max Reps 1RM

[Leave No Reps In The Tank On Max Set]

Extra

In 3 Minutes Accumulate as many Chest to Bar Pullups as possible

Extra

8 Minute AMRAP

30 Air Squats

50 Double Unders

At Home METCON

Metcon (AMRAP – Reps)

Every 2:00 x 10 Rounds:

5 Double Dumbbell Devil’s Presses

Max 10m Shuttle Runs

*Score = Sum Total Shuttle Runs

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