CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
Movement Prep
30 Second Set-up Position Hold (Vertical Shin & Mid-Foot Balance)
15 Second Hold Below Knee (Focus: Protect the Money)
3 Tempo Deadlifts (5 Up, 5 Down)
5 Deadlifts (No Tempo)
Strength
Tempo Deadlift (Build to a Moderate to Heavy Single)
*Tempo: 5 Seconds Up & Down
+A quick 10-12 minutes to work to a moderate single on tempo deadlifts
Holding the 5 seconds up, 5 seconds down tempo will help athletes with:
Body Control
Awareness
Strength
Hypertrophy
Conditioning
Metcon (Time)
“Steam Roller”
For Time Rx:
300m Run, 20 Sit-ups, 2 Deadlifts
300m Run, 20 Sit-ups, 4 Deadlifts
300m Run, 20 Sit-ups, 6 Deadlifts
300m Run, 20 Sit-ups, 8 Deadlifts
300m Run, 20 Sit-ups, 10 Deadlifts
*Barbell: (225/155)
For Time Rx+:
400m Run, 30 Sit-Ups, 2 Deadlifts
400m Run, 30 Sit-Ups, 4 Deadlifts
400m Run, 30 Sit-Ups, 6 Deadlifts
400m Run, 30 Sit-Ups, 8 Deadlifts
400m Run, 30 Sit-Ups, 10 Deadlifts
*Barbell (275/185)
+Looking to choose a moderately heavy weight in “Steam Roller”
+This should be a challenging load, but one that athletes couple complete the sets of 6, 8, and 10 within 2 sets during the workout
Extra
Tempo Front Squat
On the Minute x 9:
1 Tempo Front Squat
Tempo:
5 Seconds Down
2 Seconds Pause
Aggressively Stand
Sets 1-3: 63%
Sets 4-6: 67%
Sets 7-9: 71%
