THUMAR24

CrossFitAllen – CrossFit

Warm-up

LINE DRILLS

10 Meters. . .

Walking Inchworm

Walking Spiderman

Walking Samson

Alternating Side Lunge

Knuckle Drags

Walking Quad Stretch

Walking Cradle Stretch

Walking High Kicks

Skips

Side Shuffle

Slow Jog

Skill

Spending 10 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

REMINDER

Today we will test a benchmark 1 mile run. Athletes will have from 0:00-15:00 to complete the run, then at 15:00 everyone will start on the 21-15-9 Metcon.

Athletes will have 2 scores for the day.

Score 1: 1 Mile Run Time

Score 2: Time it takes to complete the 21-15-9 triplet

Conditioning

1-Mile Run (Time)

Max Effort 1-Mile Run

Conditioning

Metcon (Time)

For Time:

21-15-9

Russian Kettlebell Swings

Kettlebell Goblet Squats

Kettlebell Sumo Deadlift High Pulls

RX: 53/35

RX+: 70/53

Fitness: 35/25

Extra

6-8 Sets:

1 Power Clean + 1 Hang Squat Clean

Performed @ 75-90% 1RM Squat Clean

At Home METCON

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (Time)

For Time:

22-16-10:

Single Dumbell Devils Press

Single Dumbbell Goblet Squat

Alternating DB Snatch

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