CrossFitAllen – CrossFit
Warm-Up
General Warmup and then…
Front Rack Stretch: 45 Seconds
Forearms Stretch: 45 Seconds
Single Arm Lat Stretch on Wall: 30 Seconds Each Side
Conditioning
Metcon (3 Rounds for reps)
“Wise Men” [On the 0:00]
AMRAP 3:
3 Power Cleans (115/85|R+135/95)
3 Front Squats (115/85|R+135/95)
3 Push Jerks (115/85|R+135/95)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (135/95|R+155/115)
3 Front Squats (135/95|R+155/115)
3 Push Jerks (135/95|R+155/115)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans (155/105|R+185/135)
3 Front Squats (155/105|R+185/135)
3 Push Jerks (155/105|R+185/135)
Strength
1 Power Clean + 3 Front Squats + 1 Shoulder to Overhead (7 Minutes to work up to a heavy)
On the 20:00 (5 minutes rest), athletes will have 7 minutes to work up to a heavy set of 1 Power Clean + 3 Front Squats + 1 Shoulder to Overhead
At Home METCON
Metcon (3 Rounds for reps)
3 Rounds x AMRAP 3:
3 Double Dumbbell Power Cleans
3 Double Dumbbell Front Squats
3 Double Dumbbell Push Jerks
Rest 3 Minutes
Extra
Midline Recovery
5 Rounds Not For Time:
9 Strict Toes to Bar
12 Pausing Hip Extensions
15/12 Calorie Bike
*Pause 1 Second at the Top of Each Hip Extension”
CrossFit Allen 