CrossFitAllen – CrossFit
Daily Video
Zoom Link
6:00 AM
https://zoom.us/j/97328675401
9:00 AM
https://zoom.us/j/94946932954
12:00 PM
https://zoom.us/j/96295400876
5:00 PM
https://zoom.us/j/96188653094
Warm-Up
2 Rounds for Quality:
15 DUs or Singles
15 Glute Bridges
15 Air Squats
10 DB Squat Cleans (5 e/s)
10 DB Push Press (5e/s)
Mobility
:30 Each
DB Straddle Stretch
DB Ankle Stretch
DB Goblet Squat Hold
DB Behind Head Tricep Stretch
At Home METCON
Metcon (AMRAP – Reps)
“Sandpaper”
AMRAP 12:
2 Single Dumbbell Power Cleans(Alternating)
2 Single Arm Dumbbell Thrusters (Split Evenly btw Arms)
30 Double Unders
4 Single Dumbbell Power Cleans (Alternating)
4 Single Arm Dumbbell Thrusters (Split Evenly btw Arms)
30 Double Unders
6 Single Dumbbell Power Cleans (Alternating)
6 Single Arm Dumbbell Thrusters (Split Evenly btw Arms)
30 Double Unders
…
Continue to Add (2) Reps to Dumbbell Movements Per Round
*Sub 45 Single Unders
Finish 2’s: 34
Finish 4’s: 72
Finish 6’s: 114
Finish 8’s: 160
Finish 10’s: 210
Finish 12’s: 264
Finish 14’s: 322
Finish 16’s: 384
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Count Chalkula”
AMRAP 20:
30 Kettlebell Swings (53/35)
25 Box Jumps (24″/20″)
20 Toes to Bar
15 Push Presses (135/95)
Extra
BODY ARMOR
Part A) 5 Sets:
1 Squat Complex
Rest :30s between
1 Squat Complex
5 Weighted Bottom Range Squats
5 Weighted Full Range Squats
5 Weighted Full Range Jumping Squats
5 Unweighted Max Height Jumping Squats
Part B) Not for Time:
20 Slow Cossack Squats
This is 10 per side