TUEAPR12

CrossFitAllen – CrossFit

Warm-Up

AMRAP 3:

9 Press (5 Strict Press & 4 Push Press)

6 Box Step Ups

3 Inchworm to 1 Push-up

Lying Chest Opener

Box Pigeon

Box Wrist Stretch

Strength

Push Press (Heavy Set of 3 Push Press)

In 10 Minutes, build to a heavy set of 3 push press from the rack, then…

In 4 Minutes…

3 @ 90% of Heavy

3 @ 80% of Heavy

Conditioning

Metcon (AMRAP – Rounds and Reps)

“SPIRAL STAIRCASE”

AMRAP 12:

2 Push Press (75/55)

8 Single DB Front Rack Box Step-ups (20″ & 50#/35#)

4 Push Press (75/55)

8 Single DB Front Rack Box Step-ups (20″ & 50#/35#)

6 Push Press (75/55)

8 Single DB Front Rack Box Step-ups (20″ & 50#/35#)

…

Add 2 Push Press Each Round

====FITNESS====

2 Push Press (55/35)

8 Single DB Front Rack Step Back Lunges (35/25)

4 Push Press (55/35)

8 Single DB Front Rack Step Back Lunges (35/25)

6 Push Press (55/35)

8 Single DB Front Rack Step Back Lunges (35/25)

…

Add 2 Push Press Each Round
*choose a light barbell load- something they could Push Press for 20 unbroken.

Extra

3 Giant Sets:

200′ Double Kettlebell Carry

10 Hand Release Push-ups

(1 Kettlebell Front Rack + 1 Kettlebell Overhead)

Extra

Focus Work

Spending 10-12 Minute on a couple movements

-HSPUs

-Rope Climbs

-HS Walk/Hold

-Ring/Bar MUs

-DUs

-Odd Object Movement

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Double Dumbbell Push Press

8 Double Dumbbell Front Rack Box Step-ups

4 Double Dumbbell Push Press

8 Double DumbbellFront Rack Box Step-ups

6 Double Dumbbell Push Press

8 Double Dumbbell Front Rack Box Step-ups

…

Add 2 Double Dumbbell Push Press Each Round
if no box or bench, sub step back lunges