CrossFitAllen – CrossFit


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


Couch Stretch: 45 Seconds Each Side

Seal Stretch: 1 Minute

Wall Pec/Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds


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


Metcon (Time)

“Stub Hub”


Toes to Bar

Power Snatches (95/65)

Directly Into…


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


Metcon (Time)


AbMat Sit-ups

Single Dumbbell Power Snatches (50/35)

Directly Into…


Jumping Lunges

Dumbbell Goblet Squats (50/35)


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

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s