CrossFitAllen – CrossFit


General Warmup and Stretch, then…

Movement Prep


Deadlift (Working Up to Heavy Set of 5)

*Athletes will have 12 minutes to work up to a heavy set of 5 Deadlifts

*Reps will be Touch and Go…no Dropping or Reset


Metcon (AMRAP – Rounds and Reps)

“The Undertaker”


50/35|R+60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (185/135|R+245/165)

10 Lateral Barbell Hop Overs|R+Lateral Burpees over Bar

15 AbMat Sit-ups
*The Bike is the buy-in and only occurs at the beginning of the workout

*The scored portion of the workout is the total rounds and reps of deadlift, hop overs, and sit-ups


Option 1: Strict Handstand Push-ups/Kipping HSPUs/HS Hold

On the 1:30 x 5 Sets:

1 Set of Strict/Kipping Handstand Push-ups/Max effort HS Hold

Try to Hold the Same Number Across

Option 2: Handstand Walk Biathalon

For Time (10 Minute Cap):

300′ Handstand Walk

Every Break: 3 Ring Muscle-ups

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