CrossFitAllen – CrossFit


General Warmup and Stretch

Movement Prep

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Romanian Deadlifts

5 Russian Dumbbell Swings

5 Waiter Squats

5 Strict Press & Reach

5 Front Rack Reverse Lunges

Each Side With Lighter Weight:

15 Second Finish Position Hold

5 Strict Press

5 Hang Clean and Jerks

5 Dumbbell Snatches

Build to Workout Weight


Metcon (3 Rounds for reps)

“Singled Out”

3 Rounds:

1 Minute Wallballs (20/14)

1 Minute Single Arm Alternating Dumbbell Snatches (50/35|R+60/45)

1 Minute Box Jumps (24/20)

1 Minute Single Arm Dumbbell Hang Clean and Jerks Alternating Hands Every 5 Reps(50/35|R+60/45)

1 Minute Calorie Row

1 Minute Rest
+In this “Fight Gone Bad” style workout, athletes will work for 5 minutes before resting for 1

+Looking for athletes to choose weights that allows them to complete around 15-20 reps at each station during the workout

+This works out to 75-100 reps each round

+Record reps for each separate round



3 Sets For Quality:

:20 Second L-Sit

:30 Second Wall-Facing Handstand Hold

:40 Double Kettlebell Static Squat

Rest as Needed Between Sets

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