CrossFitAllen – CrossFit
Warm-Up
30 Seconds Each
Mountain Climbers
Hollow Hold
Glute Bridges
Arch Hold
Single Leg Glute Bridges (30 Seconds Each)
Push-up to Down Dog
Glute Bridge Walkouts
Mobility
Couch Stretch: 45 Seconds Each Side
Front Rack Stretch: 45 Seconds
Wrist Stretch: 30 Seconds
Movement Prep
8 Scap Pull-ups
6 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Chest
3 Toes to Bar
30 Seconds of Hip Hinges (Top of Knee to Hips)
5 High Hang Power Cleans (From Pockets)
5 Hang Power Cleans (From Top of Knees)
Take 5-6 Minutes to build to First 2-3 Estimated Weights
Conditioning
Metcon (6 Rounds for weight)
“Four Eyes”
On the 4:00 x 6 Rounds:
200 Meter Run
10 Toes to Bar
5-5-4-4-3-3 Hang Power Cleans
Build In Weight On Hang Power Clean
*With each round, we’ll build in weight on the hang power clean
-Rounds 1-2: 5 Hang Power Cleans
-Rounds 3-4: 4 Hang Power Cleans
-Rounds 5-6: 3 Hang Power Cleans
*Your score for each round is the weight lifted for the hang power cleans
*There is no time score, but the 4-minute windows are there to incentivize a fast pace while building in some rest
*These rounds should take 2:30 or less to complete, giving you at least 1:30 to recover and change out weights
At Home METCON
Metcon (6 Rounds for time)
On the 4:00 x 6 Rounds:
400 Meter Run
10 Toes to Bar or 15 V Ups
10 Double Dumbbell Hang Power Cleans
Extra
Gymnastic Capacity
30 Strict Pull-ups
30 Strict Handstand Push-ups
Rest 2 Minutes
20 Strict Pull-ups
20 Strict Handstand Push-ups
Rest 1 Minute
10 Strict Pull-ups
10 Strict Handstand Push-ups
