CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Barbell Warmup
Movement Prep
Weightlifting
Power Clean, Front Squat, Push Jerk Complex (1 Power Clean + 2 Front Squats + 3 Push Jerks)
*Athletes will have 15 minutes to build to a heavy complex of these 3 movements
*The 6-rep complex is meant to be completed unbroken
Conditioning
Metcon (Time)
“Rack City”
For Time:
10 Power Cleans (135/95|R+165/115)
50 Air Squats
10 Front Squats (135/95|R+165/115)
50 Air Squats
10 Push Jerks (135/95|R+165/115)
50 Air Squats
*Choose moderately heavy barbell weights, but loads that allow you to keep each movement to 1 or 2 sets
*Use the same load for each movement, choosing your weight based off your limiting factor, which will likely be the Push Jerk
Extra
Odd-Object Conditioning
On the 3:00 x 5 Rounds:
15/12 Calorie Bike
10 Alternating Pistols/Single Leg Squats to a Box
5 D-Ball Cleans Over Shoulder (100/50) or 5 Heavy DLs
CrossFit Allen 