CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch, then…
Movement Prep
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Bergeron Beep Test”
On the Minute For as Long as Possible (20 Minute Cap):
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
*When athletes are no longer able to complete the work within the minute, the workout is done
*The score is total completed rounds and reps
*The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds
*If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock
Extra
Midline
3 Giant Sets:
10 Rower Pike Ups
https://www.youtube.com/watch?v=bNWlIZOA0PI&feature=youtu.be
30 Hollow Body Scissor Kicks
https://www.youtube.com/watch?v=Aomuy4-nArc&feature=youtu.be
50′ Quadruped Crawl
https://www.youtube.com/watch?v=DepWnoepBD8&feature=youtu.be
Rest 2 Minutes Between Sets
CrossFit Allen 