MONDEC23

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Back Squat (Waves)

Back Squat Waves

Set 1: 6 Reps @ 76%

Set 2: 4 Reps @ 82%

Set 3: 2 Reps @ 88%

Rest 2 Minutes

Set 4: 6 Reps @ 82%

Set 5: 4 Reps @ 88%

Set 6: 2 Reps @ 94%

Rest Minutes

Set 7: 6 Reps @ 88%

Set 8: 4 Reps @ 94%

Set 9: 2 Reps @ 100%

*Percentages Off 5RM Back Squat

Conditioning

Metcon (Time)

“Dopamine”

Every 5 Minutes x 4 Rounds:

Rx

15/12 Calorie Row

15 x 10 Meter Shuttle Sprints

15/12 Calorie Assault Bike

Rx+

20/14 Calorie Row

20 x 10 Meter Shuttle Sprints

20/14 Calorie Assault Bike
*You’ll complete the 3 stations as fast as possible and rest until the next 5 minute window starts

*Record the time each round takes, with your score being the slowest of the 4 rounds

*Rounds begin on the 0:00 – 5:00 – 10:00 – 15:00

*We want at least 1 minute of rest between rounds, so we’ll cap each round at 4 minutes

Extra

3 Sets For Quality:

5 Tempo Ring Rows

10 Front Rack Reverse Lunges

:20 Second Front Squat Hold

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