CrossFitAllen – CrossFit
Warm-Up
2 Rounds
30 Seconds Each
Jumping Jacks
Lateral Squats
Lateral Hops in Place
Inchworm to Push-ups
Lateral Hops Over Dumbbell
Slow Air Squats
Single Dumbbell Warmup
Each Side With Lighter Weight:
5 Deadlifts
5 Single Arm Russian Swings
5 Strict Press
5 Burpees
Mobility
Pigeon Pose + Lat Reach: 1 Minute Each Side
Seal Pose: 1 Minute
DB Goblet Squat Hold: 30 Seconds
Dead Hang on Pullup Bar: accumulate 1 Minute
Conditioning
Metcon (Time)
“Dirt Devil”
On the 4:00 x 5 Rounds:
8 Single DB Alternating Snatch (50/35)
8 Over-and Back Hops Over DB
12 Single DB Gobblet Squat (50/35)
8 Over-and Back Hops Over DB
8 Single DB Alternating Snatch (50/35)
Rx+
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)
*Complete the listed work for time and rest until the next 4-minute window begins
*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest
*Record your time for each interval
*Your final score is the slowest of the 5
At Home METCON
Metcon (Time)
“Dirt Devil”
On the 4:00 x 5 Rounds:
8 Single DB Alternating Snatch (50/35)
8 Over-and Back Hops Over DB
12 Single DB Gobblet Squat (50/35)
8 Over-and Back Hops Over DB
8 Single DB Alternating Snatch (50/35)
Rx+
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)
Extra
Body Armor
4 Giant Sets:
40 Banded Good Mornings
20 Alternating Pistols
10 Pausing Weighted Glute Bridges
Rest 2 Minutes Between Sets
