CrossFitAllen – CrossFit
Warm-Up
General Warmup and Then…
Calf/Ankle Stretch: 30 Seconds/side
Box Pigeon: 45 Seconds/side
Box Hamstring: 45 Seconds/side
Childs Pose on Box: 45 Seconds
Strength
Box Jump/Deadlift
On the 1:30 x 5 Sets:
3 High Box Jumps
3 Deadlifts
Start Around ~60% 1RM & Build
*These 3 reps should be performed unbroken
*Stand to full extension on top of the box for these higher box jumps
*The height is athletes choice
Conditioning
Metcon (Time)
“Juke Box”
5 Rounds For Time:
12 Deadlifts (135/95)
9 Box Jump Overs (24″/20″)
6 Front Squats (135/95)
====R+====
15 Deadlifts (155/105)
12 Box Jump Overs (24″/20″)
9 Front Squats (155/105)
*20 Minute Cap
*Any unfinished reps = 1 second added to 20:00
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Double Unders
20 Double Dumbbell Deadlifts
10 Double Dumbbell Front Squats
*Sub 80 Singles
Extra
Aerobic Skill Focus
Not For Time:
16 Minute Recovery Row
[On the 4:00, 8:00, 12:00 and 16:00]:
15-20 GHD Sit-ups
50′ Double Dumbbell Front Rack Walking Lunge