CrossFitAllen – CrossFit


4 Minutes For Quality

3 Inchworms

6 Russian Baby Makers

9 Barbell Romanian Deadlifts


:45 of Each

Childs Pose

Counter Balance plate Squat Hold

Pigeon (each side)

Movement Prep

Air Squats-we should be proficient by now…hah

Chest-to-Bar Pullups

8 Scap Pullups

6 Hollow Arch Swings/Kipping Swings

4 Pullups (any variation)

2 Chest-to-Bar Pullups

Hang Power Clean

3 High Hang Shrugs

3 High Hang Shrug and High Pull

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans (Focus on cycling)


Hang Power Clean (10 Minutes working to a Heavy set of 3 for the Day)

-Athlete must deadlift the bar to full extension, then the “hang” can be from anywhere between the pockets and knees

-Should not be a Max…simply working passed the working weight for the metcon, focusing on positioning


Metcon (Time)

“Fairly Nasty Girls”

3 Rounds for Time of:

50 Air Squats

15 Pullups

10 Hang Power Cleans (115/85)

or R+

“Nasty Girls”

3 Rounds for Time of:

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (135/95)
*Nasty Girls” is an old school benchmark workout that balances weightlifting and gymnastics

*Times for this workout range from about 6-12 minutes (2-4 minute rounds)

*Choose weights and variations that allow you to complete the work within that time frame


Metcon (AMRAP – Rounds and Reps)

“Nasty Dozen”


50 Air Squats

7 DB Bent Row (per arm)

10 Alternating Dumbbell Power Cleans



On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

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