CrossFitAllen – CrossFit
Warm-Up
30 Seconds Easy Row
30 Easy Single Unders
15 Glute Bridges
30 Seconds Moderate Row
30 Quick Single Unders/15 Double Unders
10 Glute Bridge Walkouts
30 Seconds Faster Row
30 Double Unders or Attempts
10 Russian Baby Makers
Mobility
Ankle/Calf Stretch: 45 Seconds Each Side
Active Spiderman: 45 Seconds
Samson: 45 Seconds Each Side
Wrist Stretch: 30 Seconds Each Side
Movement Prep
Barbell Warmup, then…
Clean Progression, then…
5 Pausing Front Squats
5 Front Squats
Spend 4-5 Minutes working up to final weight of front squats
Conditioning
Metcon (3 Rounds for reps)
“Buy, Buy, Buy”
AMRAP 5:
Buy-In: 40/30|R+50/35 Calorie Row
Into Max Rounds:
30 Double Unders
15 Front Squats (95/65)
Rest 5 Minutes
AMRAP 5:
Buy-In: 30/25|R+40/30 Calorie Row
Into Max Rounds:
30 Double Unders
10 Front Squats (115/85|R+135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 20/16|R+30/25 Calorie Row
Into Max Rounds:
30 Double Unders
5 Front Squats (135/95|R+165/115)
Sub 45 Singles
*Your score for each AMRAP will be total reps of double unders and front squats
*Each AMRAP begins with buy-In calories on the rower
*Stagger athletes on opposite 5-minute windows
At Home METCON
Metcon (3 Rounds for reps)
AMRAP 5:
Buy-In: 35 Burpees
Into Max Rounds:
30 Double Unders
30 Air Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 25 Burpees
Into Max Rounds:
30 Double Unders
20 Single Dumbbell Front Squats
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Burpees
Into Max Rounds:
30 Double Unders
10 Double Dumbbell Front Squats
Sub 45 Singles
*Your burpees do not count towards your reps, they are a buy in.
*Your score for each AMRAP will be total reps of Squats and Double Unders
Extra
Body Armor
Accumulate the Following Totals:
3 Minute Wall Sit
2 Minute Hollow Hold
1 Minute Dumbbell Static Hold (Left Overhead, Right Front Rack)
1 Minute Dumbbell Static Hold (Right Overhead, Left Front Rack)
