CrossFitAllen – CrossFit
REMINDER
OPEN WEEK IS HERE! We will have regular workouts on Monday, Tuesday, and Wednesday. Thursday will be mostly skill and active recovery to prepare for Friday Night Lights!
Regular class schedule until Friday, then the schedule will be as follows:
Friday
5:00 AM
12:00 PM
Heats for The Open and Friday Night Lights will start around 5:00 depending on the workout’s time domain. You will be able to sign up for heats just like you would a normal class.
Warm-Up
General Warmup and then….
Calf Stretch on Post: 45 Seconds Each Side
Pigeon Pose: 1:30 Each Side
Barbell Straddle Pose: 1:00
Conditioning
Metcon (Time)
“Aftermath”
With a Partner, For Time:
Round 1:
A: 40 Calorie Row
B: 20 Deadlifts(185/135) & 80 DUs
then…
A: 20 Deadlifts (185/135)& 80 DUs
B: 40 Calorie Row
Round 2:
A: 30 Calorie Row
B: 15 Deadlifts(185/135) & 60 DUs
then…
A: 15 Deadlifts(185/135) & 60 DUs
B: 30 Calorie Row
Round 3:
20 Calorie Row
10 Deadlifts(185/135) & 40 DUs
Round 4:
10 Calorie Row
5 Deadlifts(185/135) & 20 DUs
25 Minute Cap
*One Partner does the calorie Row while the other partner does the deadlifts and DUs, then they switch.
*Continue this through the 4 Rounds
At Home METCON
Metcon (Time)
HOME GYM
4 Rounds For Time:
400 Meter Run
20 Double Dumbbell Deadlifts
40 Double Unders
Extra
Midline
3 Sets:
1:00 L-Sit (Accumulated Time)
30 Barbell Good Mornings
Rest as Needed Between Sets
CrossFit Allen 