CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Movement Prep
Strength
Back Squat (10 Minute EMOM Pausing 1 1/4 Back Squat)
1 Pausing “One and One Quarter” Squat
*based off 1 Rep Max
Sets 1-2: 50%
Sets 3-4: 53%
Sets 5-6: 56%
Sets 7-8: 59%
Sets 9-10: 62%
https://www.youtube.com/watch?v=2B_Q_ZFCuc8&feature=youtu.be
Conditioning
Metcon (5 Rounds for reps)
“Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Bike Calories
1 Minute Rest
*We’ll work for 3 consecutive minutes before resting for 1 in this 5-round workout
*Keep a running count of your reps for each round and record them on a whiteboard during your rest period
*Your score is entered as 5 separate rounds
Extra
Odd-Object Conditioning
3 Rounds:
150′ Sandbag Carry (choose weight)
15 Sandbag Squats (choose weight)
50′ Handstand Walk/:30 HS Hold
Rest 1 Minute Between Rounds
CrossFit Allen 