CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Child’s Pose on Dumbbell: 1 Minute
Dumbbell Assisted Straddle Stretch: 1 Minute
Skill
Spending 8-10 Minutes working on a skill of your choice:
-Pullups
-Rope Climbs
-HS Hold
-HS Walk
-Get Upside Down
-Pistols
-Toes 2 Bar
-Double unders
……
Conditioning
Metcon (Time)
“Head Spin”
For Time:
80 Double Unders (120 SU)
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders (90 SU)
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders (80 SU)
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders (30 SU)
10 Single Dumbbell Hang Clean and Jerks (50/35)
After Each Round:
100 Meter Single Dumbbell Suitcase Carry (50/35)
=====R+=====
100 Double Unders (150 SU)
50 Single Dumbbell Hang Clean and Jerks (50/35)
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
After Each Round:
100 Meter Single Dumbbell Suitcase Carry (50/35)
25 Minute Time Cap
*DU to SU conversion is 1.5x
*ie 80 DUs = 120 SUs
At Home METCON
Metcon (Time)
For Time:
80 Double Unders
40 Single Dumbbell Hang Clean and Jerks (50/35)
60 Double Unders
30 Single Dumbbell Hang Clean and Jerks (50/35)
40 Double Unders
20 Single Dumbbell Hang Clean and Jerks (50/35)
20 Double Unders
10 Single Dumbbell Hang Clean and Jerks (50/35)
After Each Round:
100 Meter Single Dumbbell Farmers Carry (50/35)
Extra
Handstand Walk Benchmark
For Time:
300′ Handstand Walk
5:00 Time Cap
OK OK… You can post the real workout now! Enough of the joking 🙃