CrossFitAllen – CrossFit


30 Seconds Each

Active Spidermans

PVC Pass Throughs

Mountain Climbers

PVC Overhead Squats

Frog Hops

PVC Pass Throughs (More Narrow)

Slow Burpees

PVC Overhead Squats (More Narrow)


Twisted Wall Squat: 45 Seconds Each Side

PVC Sotts Press: 1 Minute

Movement Prep

OHS Biased Barbell Warmup, then…

5 High Jumps (No Weight)

5 Hard Jumps (No Weight)

5 Power Cleans

5 Hang Power Snatches

5 Front Squats

5 Push Press

5 Thrusters

5 Overhead Squats


Front Squat (7-5-3-1-1)

Every 2 Minutes complete a set at the following % of 1 Rep Max Front Squat







Metcon (Time)

For Time:

15 Power Cleans

15 Thrusters

15 Push Press

15 Hang Power Snatch

15 Overhead Squats

15 Front Squats

Barbell (95/65)

On the Minute: 4 Burpees




“20 Questions”

For Time:

20 Power Cleans

20 Thrusters

20 Push Press

20 Hang Power Snatches

20 Overhead Squats

20 Front Squats

On the Minute: 5 Burpees

Barbell (95/65)
*We begin the workout with burpees at the 0:00 and will repeat them on the 1:00, 2:00, 3:00, and so on…

*We intended time range of this workout is between 10-18 minutes

*Choose a light weight that allows you to complete 25-30 reps unbroken when fresh

*Try to use one barbell weight across


Body Armor (A)

2 Sets:

10 Romanian Deadlifts

50′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

Body Armor (B)

2 Sets:

5 Romanian Deadlifts

25′ Front Rack Barbell Walking Lunge

Rest 2 Minutes Between Sets

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