CrossFitAllen – CrossFit


General Warmup and then…

Pec Roll/Stretch


Half of the class will start on the skill, and the other half will start on the bench press, so that we don’t have as many people sharing benches. We will switch after 15 minutes or so.


Spending 12-15 Minutes on a specific skill:

Double Unders


Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings



Bench Press Pyramid 6-4-2-2-2-4-6 (6-4-2-2-2-4-6, with :30 front plank between sets)

*Athletes will have 15 minutes so complete a set of 6, 4, 2, 2, 2, 4, and 6 reps of bench press

*Your score will be the heaviest set of 2

*Athlete is required to complete a 30 second front plank in between sets

Cool Down

Take a lacrosse ball or foam roller and spend 2-3 mins digging into the chest and behind the shoulder. Be sure to place the ball on the soft tissue and not the bone.


Ab-Roll Outs x 30 (each) or as many reps as can be accumulated in 5:00

*Use the barbell with a set of bumper plates on. The load doesn’t matter

*place the knees on the ground, align the hands with the shoulders and grab the bar.

*Keeping the arms straight, roll the bar forward while holding a rigid midline (shoulders, hips & knees in one straight line).

*Once a straight line is achieved, or as close as we can get without losing midline stabilization, keeping the arms straight, pulling the arms back towards the hips and return to the starting position


Metcon (No Measure)

For Quality:


Tempo Deficit Push-Ups (4″/2″)


Alternating V-Ups

Place hands on an object that is 2-4″ from the ground. This can be anything that has a stable platform

If the deficit is too much, perform a regular push-up, or a push-up from the knees.

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