CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Active Samson
Up Dog
Active Spidermans
Lateral Squats
Mountain Climbers
Russian Baby Makers
Push-up to Down Dog
Slow Air Squats
Frog Hops
Air Squats
Mobility
Front Rack Stretch: 1 Minute
Plate Counterbalance Squat Bottom Hold: 1 Minute
Movement Prep
5 Clean High Pulls
5 Tall Cleans
5 Pausing Push Press (3 Seconds in Dip)
5 Squat Clean Thrusters
Strength
Front Squat (2-4-6-8)
2 @ 80%
4 @ 75%
6 @ 70%
8 @ 65%
Athletes will have 2:00 to change their weights, complete their set, and exit the rig area, then the next group of athletes will enter the rig area. They will then have 2 minutes to load their weights, complete set, and exit area. (Only 2 athletes in each rig at a time)
*Percentages based on 1 Rep Max Front Squat
Conditioning
Metcon (AMRAP – Rounds and Reps)
“Granola Bar”
AMRAP 12:
7 Clusters (115/75|R+135/95)
14 Lateral Burpees Over Barbell
*For the Cluster, choose a weight that allows you to clear this station in right around 1 minute
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Double Dumbbell Clusters (50’s/35)
14 Lateral Burpees Over Dumbbells
Extra
Body Armor
3 Giant Sets:
9 Double Dumbbell Single Legged Deadlifts (Left)
9 Double Dumbbell Single Legged Deadlifts (Right)
15 Double Dumbbell Stiff-Legged Sumo Deadlifts
21 Weighted Glute Bridges
Rest 2 Minutes Between Sets
CrossFit Allen 