CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Single Unders
Active Samson + Air Squats
Single Unders
Lateral Squats
Double Unders
Slow Air Squats
Double Unders
Jumping Air Squats
Barbell Warmup
20 Seconds Strict Press
20 Seconds Front Squats
20 Seconds Push Press
20 Seconds Front Squats
20 Seconds Overhead Squats
Mobility
Coach’s Choice to include ankles, shoulders, hips, and wrists
Strength
Power Snatch + 3 Overhead Squats (Athletes will have 12 minutes to work to a heavy)
1 Power Snatch + 3 Overhead Squats
Conditioning
Metcon (Time)
“thank u, next”
4|R+5 Rounds:
30|R+40 Double Unders
15 Thrusters (75/55)
Directly Into…
4|R+5 Rounds:
30|R+40 Double Unders
15 Overhead Squats (75/55)
*sub 45 Single Unders
At Home METCON
Metcon (Time)
“thank u, next”
5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Thrusters (50/35)
Directly Into…
5 Rounds:
30 Double Unders
15 Single Arm Dumbbell Overhead Squats or Front Squat (50/35)
Extra
Body Armor
3 Giant Sets:
10 Strict Toes to Bar
15 Dumbbell Bench Press
100 Meter Double Dumbbell Front Rack Walk
Rest 2 Minutes Between Sets
