CrossFitAllen – CrossFit


30 Seconds Each

Lateral Hops Over Barbell

Active Spidermans

Lateral Squats

Push-up to Down Dog

Glute Bridges

Mountain Climbers

Glute Bridge Walkouts

Frog Hops

Slow Air Squats

Slow Burpees

Barbell Warmup


Wrist Stretch: 45 Seconds

Front Rack Stretch: 45 Seconds

Barbell Ankle Stretch: 45 Seconds


Hang Clean (15 Minutes to work to a heavy Hang Squat Clean)

*Deadlift the bar up to full extension to establish the hang position first

*At the lighter weights, we can work on cycling multiple reps at a time to warm-up


Metcon (Time)

“Dirt Nap”

3 Rounds:

15 Hang Squat Cleans (95/65|R+115/85)

15 Lateral Barbell Burpees
*In this couplet, we have a short-range SPRINT effort

*Choose a weight that you are confident in completing with 1 just break during the workout


Metcon (Time)

3 Rounds:

15 Double Dumbbell Hang Squat Cleans (50’s/35’s)

15 Lateral Dumbbell Burpees



3 Giant Sets:

20 Weighted AbMat Sit-Ups

25 AbMat Sit-ups (Unweighted)

30 Second Hollow Hold

Rest 2 Minutes Between Sets

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