CrossFitAllen – CrossFit
Warm-Up
30 Seconds
Single Unders
Lateral Squats
Bent Over Barbell Row
Single Unders/Double under
Pausing Air Squats
Upright Barbell Row
Double Unders
Barbell Squats
Barbell Power Cleans
Mobility
Barbell Squat Hold: 45 Seconds
Pigeon Pose + Lat Reach: 45 Seconds Each Side
Front Rack Stretch: 45 Seconds
Strength
Squat Clean (Heavy Set of 3 Touch and Go)
Athletes will have 10 minutes to work up to a heavy set of 3 Touch and Go Squat Cleans
Conditioning
Metcon (Time)
“Double Knot”
For Time:
80|R+100 Double Unders
21 Pullups|9 Ring Muscle ups
21 Squat Cleans (115/85|R+135/95)
60|R+75 Double Unders
15 Pullups|6 Ring Muscle Ups
15 Squat Cleans (115/85|R+135/95)
40|R+50 Double Unders
9 Pullups|3 Ring Muscle Ups
9 Squat Cleans (115/85|R+135/95)
*sub 120, 90, and 60 Single Unders
At Home METCON
Metcon (Time)
“Double Knot”
For Time:
100 Double Unders
21 Strict Pull-ups
21 Dumbbell Squat Cleans
75 Double Unders
15 Strict Pull-ups
15 Dumbbell Squat Cleans
50 Double Unders
9 Strict Pull-ups
9 Dumbbell Squat Cleans
Extra
3 Rounds:
3:00 Light Bike/Run
2:00 Moderate Bike/Run
1:00 Fast Bike/Run