CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
Barbell Warmup and Clean Progression focusing on High Elbows
Conditioning
Metcon (Time)
“Get Low”
With a Partner
3 Rounds:
1000 Meter Row
10 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
Barbell Weights:
Rounds 1-10: (115/85|R+135/95)
Round 11-20: (135/95|R+155/115)
Round 21-30: (155/115|R+185/135)
35 Minute Cap
*With a Partner Split the Row how ever you see fit, then alternate complete rounds of “Chief”
*Any unfinished reps = 1 second on top of the 35:00
At Home METCON
Metcon (Time)
HOME GYM
3 Rounds:
600 Meter Run
4 Rounds of “The Chief”
1 Round of “The Chief”:
3 Double Dumbbell Power Cleans
6 Push-ups
9 Air Squats
CrossFit Allen 