CrossFitAllen – CrossFit
Warm-Up
30 Seconds
Easy Bike/Row
PVC Pass Throughs
Active Samson
Moderate Bike/Row
PVC Overhead Squats
Push-up to Down Dog
Faster Bike/Row
PVC Overhead Squats (More Narrow)
Straight Leg Sit-ups
Overhead Squat Biased Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Behind the Neck Presses
5 Snatch Grip Romanian Deadlifts
5 Overhead Squats
Mobility
Couch Stretch: 45 Seconds Each Side
Seal Stretch: 1 Minute
Wall Pec/Chest Stretch: 45 Seconds Each Side
Wrist Stretch: 30 Seconds
Strength
2 Power Snatch + 2 Overhead Squats
Athletes will have 12 Minutes to work to a heavy set of 2 Touch and Go Power Snatch plus 2 Overhead Squats
Conditioning
Metcon (Time)
“Stub Hub”
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)
*When fresh, you should be able to complete 21+ reps unbroken
*We’re ideally using one barbell weight for both lifts, based on the movement that is more challenging for you
*If you have 15+ toes to bar unbroken when fresh, let’s complete this station as written
*If you’re not quite there, consider reducing reps or doing knee or straight leg raises
At Home METCON
Metcon (Time)
40-30-20:
AbMat Sit-ups
Single Dumbbell Power Snatches (50/35)
Directly Into…
20-30-40:
Jumping Lunges
Dumbbell Goblet Squats (50/35)
Extra
Front Squat [10-8-6-4-2]
On the 3:00 x 5 Sets:
Set 1: 10 Reps @ 66% 1RM
Set 2: 8 Reps @ 71% 1RM
Set 3: 6 Reps @ 76% 1RM
Set 4: 4 Reps @ 83% 1RM
Set 5: 2 Reps @ 91% 1RM
CrossFit Allen 