CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
-Couch Stretch: 1 Minute Each Side
-Wrist Stretch: 30 Seconds
-Front Rack Stretch: 30 Seconds
Followed by Barbell Warmup
Movement Prep
5 Hang High Pulls
5 High Pulls
5 Power Cleans
5 Pausing Front Squat
5 Front Squats
15 Second Dip Hold
5 Dip and Explode (no press)
5 Push Jerks
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knee to Chest
3 Toes to Bar
Strength
Macho Man Complex (Build to a Heavy in 15 minutes)
3 Power Cleans
3 Front Squats
3 Push Jerks
*One “Macho Man” complex is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks
*These 9 reps are meant to be completed without dropping or pausing on the floor with the barbell
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Randy Savage”
AMRAP 12:
3 Rounds of “”Macho Man”” (115/85|R+155/105)
15 Toes to Bar
1 Round of “Macho Man”:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Break up the reps of “Macho Man” however you see fit
Extra
Body Armor
3 Giant Sets:
10 Dumbbell Bench Press
20 Banded Pull-Aparts
10 Dumbell Stiff Legged Deadlifts
20 AbMat Sit-Ups
Rest 2 Minutes Between Sets
