CrossFitAllen – CrossFit
Warm-Up
General Warm-Up and Stretch, then…
Barbell Warmup, then…
Movement Prep:
-Pull-Up Progressions
-Power Clean Progressions
-Thruster Progressions
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Hot & Heavy”
Teams of 3, AMRAP 30:
60 Calorie Row
50 Pull-ups|R+30 Bar Muscle Ups
40 Power Cleans
30 Thrusters
Round 1: 75/55|R+95/65
Round 2: 95/65|R+115/85
Round 3: 115/85|R+135/95
Round 4: 135/95|R+155/105
Round 5: 155/105|R+175/115
*One athlete works at a time in this AMRAP 30 team workout
*Teams must complete all reps at one station before moving to the next
*The weight increases with each round for the barbell movements
Extra
Olympic Cycling
On the 4:00 x 4 Sets:
30 Double Unders
5 Ring Muscle Ups
30 Double Unders
5 Push Jerks
Start with 55-60% of 1RM Push Jerk and Build
CrossFit Allen 