CrossFitAllen – CrossFit


General Warm-up and Stretch, then…

Barbell Warmup

Movement Prep

Power Clean Movement Prep

15 Second Quarter Squat Hold

3 Hang Power Cleans + Front Squat

3 Power Clean + Front Squat

Push Jerk Movement Prep

15 Second Dip Position Hold

5 Push Press

5 Jerk Drives

5 Push Jerks

Build to Lighter Weight

3 Power Clean + Front Squats

3 Jerk Drives

3 Push Jerks


Metcon (Time)

“Snack Bar”

3 Rounds:

400 Meter Run

10 Power Cleans (135/95|R+165/105)

500/400 Meter Row

10 Push Jerks (135/95|R+165/105)
+We expect the workout to take somewhere in the 18-25 minute range to complete, or a round every 6-8 minutes


Strict Gymnastics

0:00 – 5:00

Handstand Floater Practice*

5:00 – 10:00

3 Strict Chest to Bar Pull-ups

3 Deadstop Strict Handstand Push-ups

10:00 – 15:00

5 Strict Toes to Bar

10 Pausing Hip Extensions

15:00 – 20:00

3 Inchworms

3 Pausing Ring Rows

Handstand Floater*

Kick Up to Handstand on Wall

Aim For a Straight Body

Gently Kick Off Wall to Find Balance Point

Adjust Balance Through the Fingertips

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