CrossFitAllen – CrossFit
Warm-up
Gen Warmup and Stretch, then barbell warmup…
Barbell Warmup
5 Good Morning
5 Back Squats
5 Elbow Rotations
Into Power Clean Prep – Focus on pressing away from the floor, hips and shoulders rise together
Strength
Power Clean Pull + Power Clean (Work up to a solid single (Pull+Clean = 1 rep))
Power Clean Pull + Power Clean
This is more of a skill complex than a strength complex, go for quality
Conditioning
Metcon (Time)
“Nowhere Fast”
For Time:
50 Power Cleans (155/105)
On the Minute: 5 Toes to Bar
Extra
Midline
3 Giant Sets:
20 GHD Sit-Ups
20 Banded Pushdowns https://www.youtube.com/watch?v=9WnPYf6rJBw
100m Farmers Carry
Rest 2:00 between sets
