CrossFitAllen – CrossFit
Warm-Up
3 Sets
30 Seconds Assault Bike
30 Seconds Single Unders
*Increasing Intensity & Height with Each Round
Glute Bridge Sequence
40 Seconds Each:
Glute Bridges
Single Leg Glute Bridges (40s Each Side)
Glute Bridge Walkouts
Slow Air Squats
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
Strength
Front Squat (Build to a Heavy Set of 3)
+Athletes will have 15 minutes to build to a heavy set of 3 Front Squats
+Aim for 1 set every :90 to 2:00
6 @ 50% of 1rm
5 @ 60% of 1rm
4 @ 65% of 1rm
3 @ 70% of 1rm
3 @ ?????
….
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Geico” Rx
AMRAP 15:
50 Double Unders
400m Run
15 Front Squats (135/95)
“Geico” Rx+
AMRAP 15:
60 Double Unders
30/21 Calorie Assault Bike
15 Front Squats (165/115)
*We are looking to complete around 3 rounds (1 Round Every 5-ish Minutes)
Extra
Body Armor
4 Giant Sets:
16 Weighted Sit-ups
12 Barbell Romanian Deadlifts
8 Pausing Barbell Rows (2 Seconds on Chest)
Rest 2 Minutes Between Sets
CrossFit Allen 