CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Active Samson
Active Spidermans
Alternating Bird Dogs
Down Dog
Good Mornings
Romanian Deadlfits
Lateral Squats
Elbow Rotations
Back Squats
Push-up to Down Dog
Strict Press and Reach
Front Squats
Mobility
Front Rack Stretch: 40 Seconds
Barbell Ankle Stretch: 40 Seconds
Warrior Squats: 40 Seconds
Strength
2 Power Clean + 2 Front Squat + 2 Push Jerk Complex
*We’ll have 13 minutes to build to a heavy 6-rep complex
*Each set is designed to be completed unbroken
Conditioning
Metcon (Time)
“Snickers”
21-15-9|R+30-20-10:
Power Cleans
Front Squats
Push Jerks
Barbell: 95/65
*Over the 3 rounds of “Snickers”, we’ll complete 135|R+180 total reps on the barbell
*For this reason, choosing the correct weight is important
*The most challenging movements will likely be the front squats or push jerks
*Pick a load for this workout that allows you to complete 25+ reps of these unbroken when fresh
At Home METCON
Metcon (Time)
HOME GYM
21-15-9:
Double Dumbbell Power Cleans
Double Dumbbell Front Squats
Double Dumbbell Push Jerks
Extra
Capacity Builder
On the 4:00 x 4 Rounds:
9 Devil’s Press (50’s/35’s)
24/18 Calorie Row or 300 Meter Run
CrossFit Allen 