CrossFitAllen – CrossFit


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


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


Metcon (Time)

“Nowhere Fast”

For Time:

50 Power Cleans (155/105)

On the Minute: 5 Toes to Bar



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

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