CrossFitAllen – CrossFit


General Warm-Up and Stretch, then…

Barbell Warmup:

5 Good Mornings

5 Elbow Rotations

5 Press & Reach

5 Front Squats, then…

2 Rounds of:

2 Second Dip Hold and Explode

3 Pausing Push Jerks

3 Push Jerks


Push Jerk (4 x 3 reps at 70-80% of 1 rep max)

– Work up to 70-80%, then one weight all four sets (too easy? add weight)


Metcon (AMRAP – Reps)

“Sandy Cheeks”

20 Min EMOM:

Minute 1: 12/9 Calorie Row/Bike

Minute 2: 20 AbMat Sit-ups

Minute 3: 10 Single DB Hang Clean & Jerk(choose a challenging weight you can handle for 5 rounds & do 5 each arm per round)

Minute 4: Rest
5 Rounds of a 4 minute EMOM

If short on rowers, start in waves

Scoring: If all reps were completed, Men’s score is 210, Women’s score is 195

Record weight for C&J in Comments


3 Rounds:

50 ft. Overhead Single KB/DB Walking Lunge (switch at 25 ft)

10 Goblet Squats

*Choose a weight that is challenging, but with perfect form

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