CrossFitAllen – CrossFit
Warm-Up
30 Seconds
Glute Bridges
Front Plank
Single Leg Glute Bridges (Right)
Alternating Bird Dogs
Single Leg Glute Bridges (Left)
Front Plank to Push-up Plank
Scap Pull-ups
Ring Rows or Strict Pull-ups
Mobility
Ankle Stretch: 1 Minute
Barbell Squat Hold: 1 Minute
Movement Prep
Movement Prep
3 Hang High Pulls (Working Vertical Forearms)
3 Hang Power Cleans
3 Pausing Front Squats (3 Seconds in Bottom)
3 High Pulls (From Mid-Shin)
3 Squat Cleans (From Mid-Shin)
4-5 Minutes to work up to 3rd weight of workout
Conditioning
Metcon (3 Rounds for reps)
“Rest Stop”
AMRAP 5:
400|R+600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (95/65|R+135/95)
Rest 5 Minutes
AMRAP 5:
300|R+400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (135\85|R+155/105)
Rest 5 Minutes
AMRAP 5:
100|R+200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (155/105|R+185/115)
*After completing the listed running distance and rounds of “Cindy”, you’ll complete max squat cleans in the time remaining
*With rest built in, the goal is to move quickly and rest as little as possible during the work window
*Adjust the volume or movements as needed to give yourself at least 1 minute on the barbell each round
*Your score for each round will be total squat cleans completed
At Home METCON
Metcon (3 Rounds for reps)
AMRAP 5:
400|R+600 Meter Run
1 Round of “Cindy”
Max Single Dumbbell Alternating Hang Squat Cleans (50/35)
Rest 5 Minutes
AMRAP 5:
300|R+400 Meter Run
2 Rounds of “Cindy”
Max Double Dumbbell Hang Squat Cleans (50’s/35’s)
Rest 5 Minutes
AMRAP 5:
100|R+200 Meter Run
3 Rounds of “Cindy”
Max Double Dumbbell Squat Cleans (50’s/35)
*Only score the squat cleans from each round
Extra
Odd Object Conditioning
1 Mile Sled Drag or Odd Object Ruck
Walking Pace with Light Load
