CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Easy Row/Bike
Active Samson
Straight Leg Sit-ups
Moderate Row/Bike
Inchworm to Push-ups
Hollow Hold
Faster Row/Bike
Front Plank to Push-up Plank
Arch Hold
Mobility
Barbell Thoracic Opener: 90 Seconds
Up Dog: 30 Seconds
Movement Prep
Barbell Warmup, then…
Deadlift Prep
15 Second Finish Position Hold
30 Seconds Slow Deadlifts (Pause 2 Seconds at Finish)
Push Press Prep
15 Second Dip Position Hold
30 Second Dip & Stands (No Press)
5 Push Press
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
5 Toes to Bar
Conditioning
Metcon (Time)
“7 Wonders”
3 Rounds:
7 Deadlifts (95/65|R+115/85)
7 Toes to Bar
7 Push Presses (95/65|R+115/85)
700/500 Meter Row or 40/30 Cal Bike
3 Rounds:
7 Deadlifts (95/65|R+115/85)
7 Toes to Bar
7 Push Presses (95/65|R+115/85)
700/500 Meter Row or 40/30 Cal Bike
3 Rounds:
7 Deadlifts (95/65|R+115/85)
7 Toes to Bar
7 Push Presses (95/65|R+115/85)
*The barbell movements today are designed to be completed ideally unbroken
*Use one weight for both lifts based off the more challenging movement – the push press
*This should be a light-moderate load that you can complete for 21+ reps unbroken when fresh
At Home METCON
Metcon (Time)
3 Rounds:
7 Double Dumbbell Deadlifts (50’s/35’s)
7 V Ups
7 Double Dumbbell Push Presses (50’s/35’s)
150′ Walking Lunge
3 Rounds:
7 Double Dumbbell Deadlifts (50’s/35’s)
7 V Ups
7 Double Dumbbell Push Presses (50’s/35’s)
150′ Walking Lunge
3 Rounds:
7 Double Dumbbell Deadlifts (50’s/35’s)
7 V Ups
7 Double Dumbbell Push Presses (50’s/35’s)
Extra
“Strict JT”
21-15-9:
Strict Handstand Push-ups
Strict Ring Dips
Push-ups
or JT
21-15-9
HSPU
Ring Dips
Push Ups
CrossFit Allen 