SATFEB19

CrossFitAllen – CrossFit

Warm-Up

GENERAL WARM UP

0:30 Alternating Quad Stretch

0:30 Alternating Knuckle Drags

0:30 Alternating Side Lunge

0:30 Alternating Cradle Stretch

0:30 Arm Circles (0:10 forward, backward, across the chest)

0:30 Upper Body Rotation

SPECIFIC WARM UP

ROW AND BIKE

1:00 Easy Row

1:00 Easy Bike

0:30 Moderate Row

0:30 Moderate Bike

]

0:15 Sprint Start to Fast Row 200 Meter Row

0:15 Standing Sprint Start to Fast 200 Meter Bike

Conditioning

Metcon (Time)

4 Rounds For Time:

P1 500 Meter Row

P2 1,000 Meter Bike

then…

P1 1,000 Meter Bike

P2 500 Meter Row

Rest 3 Minutes Between Rounds

===FITNESS===

4 Rounds for Time:

P1 400 Meter Row

P2 800 Meter Bike

then…

P1 800 Meter Bike

P2 400 Meter Row

Rest 3 Minutes Between Rounds
-Score = Total Time including rest

-Time Cap = 35 Minutes

Extra

Back Squat:

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 @ 90% 1RM

[Leave No Reps In The Tank On Max Set]

Extra

Build to a 1 Rep Max Squat Clean and Split Jerk

At Home METCON

4 Rounds:

400 Meter Run

50 Double Unders (75 Singles)

10 Burpees

Rest 3 Minutes

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