TUEMAR29

CrossFitAllen – CrossFit

Warm-Up

1:00 Easy Row

0:15 Thin Band Pull Aparts

0:15 Band Pass Throughs

0:15 Banded Strict Press

0:30 Moderate Row

[sit up tall- we don’t want to overreach in the catch. Only reach as far as you can while maintaining a neutral spine and shoulder/lat engagement]

0:15 Thin Band Pull Aparts

0:15 Band Pass Throughs

0:15 Banded Strict Press

0:30 Standing Overhead Tricep Stretch (0:15 each side)

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

Strength

Push Jerk (Heavy Set of 5)

In 10 Minutes, work up to a heavy set of 5 push jerks, then…

In 5 minutes:

1 Set of 5 @ 90% of heavy

1 Set of 5 @ 80% of heavy

Conditioning

Metcon (Time)

“FEEL THE RHYTHM”

For Time, 20 Minute Cap:

27-21-15-9:

Calorie Row

Push Jerks (115/85|R+135/95)

====FITNESS====

21-15-12-6:

Calorie Row

Push Jerks (athlete’s choice)
*Choose a barbell weight you can Push Jerk for 15 reps unbroken when fresh.

*During the workout, you should take no more than 2 breaks per set of Push Jerks.

Extra

For Time:

400 Meter Sandbag/Med Ball Run

12 Wall Walks

400 Meter Sandbag/Med Ball Run

9 Wall Walks

400 Meter Sandbag/Med Ball Run

6 Wall Walks

Extra

Focus Work:

Pick 1-2 Movements and Practice 10-12 Minutes:

HSPUs

Rope Climb

HS Walk/Holds

Ring/Bar MUs

DUs

Odd Object Movement

At Home METCON

Metcon (Time)

PART 2:

For Time:

400m-300m-200m-100m:

Run

27-21-15-9:

Double Dumbbell Push Jerks

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