CrossFitAllen – CrossFit
Warm-Up
Warmup Jog
200 Meters Easy
Plate Warmup
30 Seconds Each
Plate Hops
Plate Counterbalance Squats
Plate Hops
Plate Lateral Squats
Plate Hops
Plate Ground to Overhead
Mobility
Wrist Stretch: 30 Seconds Each Direction
Table Top Stretch: 1 Minute
Barbell Front Squat Hold: 30 Seconds
Movement Prep
Clean Prep
4 Deadlifts
4 High Pulls
4 Power Cleans
Front Squat Prep
4 Pausing Front Squats (3 Seconds in Bottom)
4 Front Squats
Push Jerk Prep
4 Pausing Dips (3 Seconds)
4 Push Press
4 Push Jerks
3 Power Cleans + 3 Front Squats + 3 Push Jerks
Then build to Workout Weight
Conditioning
Metcon (Time)
“1-800-Macho-Man”
With a Partner
3 Rounds:
600 Meter Run
8 Rounds of “Macho Man” (135/95)
or RX+
With a Partner
3 Rounds:
800 Meter Run
10 Rounds of “Macho Man” (135/95)
30 Minute Cap
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
*Both partners run together, then alternate full rounds of Macho Man
*Example: Both A and B Run together, then A does 3 Power Cleans + 3 Front Squats + 3 Push Jerks, then B does 3 Power Cleans + 3 Front Squats + 3 Push Jerks…this continues until all rounds are complete, then athletes go together on the next run
*Unfinished Reps = 1 second
*100 meters = 1 Rep
Alternate WOD
Metcon (Time)
With a Partner:
800 Meter Run Together
14-10-6
Ring Muscle Ups
Power Snatch (135/95)
800 Meter Run Together
14-10-6
Ring Muscle Ups
Power Snatch (135/95)
800 Meter Run Together
Run together, then split reps evenly
At Home METCON
Metcon (Time)
HOME GYM
3 Rounds:
600 Meter Run
5 Rounds of Dumbbell “Macho Man”
1 Round of Macho Man:
3 Double Dumbell Power Cleans
3 Double Dumbell Front Squats
3 Double Dumbell Push Jerks
