CrossFitAllen – CrossFit
Warm-Up
2 Rounds With Barbell
10 Slow Air Squats
10 Romanian Deadlifts
10 Strict Press
10 Front Squats
then…
2 Rounds
10 Push ups to Down Dog
10 Scap Pullups
10 Hollow Arch Swings
Mobility
PVC Routine
Strength
Power Clean + 2 Front Squats + Push Jerk (Athletes have 12 minutes to work to a heavy set)
1 Power Clean + 2 Front Squats + 1 Push Jerk
Conditioning
Metcon (5 Rounds for reps)
“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds Cindy|R+Strict Cindy
Max Reps Barbell Movement (115/85|R+135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
1 round of Cindy is:
5 Pullups
10 Pushups
15 Air Squats
*After completing 2 rounds of Cindy, you’ll complete as many barbell reps as you can with whatever time remains
*Your final score is the sum total of your 5 rounds of reps on the barbell, but you will record each round separately in Wodify
At Home METCON
Metcon (5 Rounds for reps)
“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds Cindy
Max Reps Dumbbell Movement (50’s/35’s)
Rest 1 Minute Between Rounds
Round 1: Double Dumbbell Power Cleans
Round 2: Double Dumbbell Front Squats
Round 3: Double Dumbbell Hang Squat Cleans
Round 4: Double Dumbbell Power Clean and Jerks
Round 5: Double Dumbbell Clusters
1 Round of Cindy is:
5 pullups (sub odd object rows)
10 pushups
15 air squats
Extra
Midline
3 Giant Sets:
10 Rower Pike-ups
30 Hollow Body Scissor Kicks
50′ Quadruped Crawl
Rest 2 Minutes Between Sets
