CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Pec Stretch on Wall: 30 Seconds Each Side
Front Rack Stretch: 1 Minute
Squat Hold: 1 Minute
Movement Prep
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Lethal Weapon”
With a Partner (A & B)
AMRAP 25:
A: 1 Round of “The Chief” while
B: 200 Meter Run
Then…
A:200 Meter Run
B: 1 Round of “The Chief”
Then…
2 Rounds of “The Chief”
200 Meter Run
3 Rounds of “The Chief”
200 Meter Run
…
Continue to Add 1 Round Until Cap
1 Round of “The Chief”:
3 Power Cleans (135/95|R+165/115)
6 Push-ups
9 Air Squats
*Each partner must complete the round(s) of “The Chief” AND the Run before moving to the next round
*Score is total rounds and reps combined
*For Example: If you and your partner finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 30 Rounds…5+4+3+2+1 = 15 rounds x 2 partners = 30 rounds
*For simplicity, 200 meter runs will not count towards you score
Extra
Power Clean Cycling
3 Rounds:
AMRAP 20 Seconds: Max Reps @ 70%
Rest 40 Seconds –
AMRAP 30 Seconds: Max Reps @ 75%
Rest 30 Seconds –
AMRAP 40 Seconds: Max Reps @ 80%
Rest 1:20 –
Percentages Based Off 1RM Power Clean
