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/Ankle Stretch: 30 Seconds Each Side
Box Pigeon: 1 Minute Each Side
Couch Stretch: 1 Minute Each Side
Conditioning
Metcon (5 Rounds for calories)
“Quicksand”
5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35) (24″/20″)
8 Burpee Box Jumps (24″/20″)
Max Calorie Bike Erg
Rest 1 Minute Between Rounds
The score is the total calories over 5 sets on the bike
At Home METCON
Metcon (5 Rounds for reps)
5 Rounds x AMRAP 3:
30 Single Dumbbell Step Back Lunges (15 Each Side)
15 Lateral Burpees Over Dumbbell
Max Single Dumbbell Hang Power Snatches
Rest 1 Minute Between Rounds
*Your score is the total DB Hang Power Snatches each round
*Switch hands every 5 reps
Extra
Body Armor
3 Giant Sets:
9 Barbell Bench Press
15 Barbell Bent Over Rows
Max Unbroken Strict Handstand Push-ups
Rest 3 Minutes Between Sets
Build on Weight Movements
Hold Unbroken Sets of Bench & Rows
CrossFit Allen 