CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“Emergency Brake”
For Time:
30/24 Calorie Assault Bike
30 Power Cleans (95/65)
30/24 Calorie Assault Bike
30 Front Squats (95/65)
30/24 Calorie Assault Bike
30 Squat Cleans (95/65)
====R+====
For Time:
30/24 Calorie Assault Bike
30 Power Cleans (115/85)
30/24 Calorie Assault Bike
30 Front Squats (115/85)
30/24 Calorie Assault Bike
30 Squat Cleans (115/85)
====FITNESS====
For Time:
24/18 Calorie Assault Bike
24 Power Cleans (65/55)
24/18 Calorie Assault Bike
24 Front Squats (65/55)
24/18 Calorie Assault Bike
24 Squat Cleans (65/55)
*Work in 2 Minutes On + 2 Minute Off
*Athletes Pick Up Where They Left Off in the Chipper
*Score is Completion Time, Including Rest Time
*8 Round (32 Minute) Cap
*If sharing a bike, make sure to note calories before getting off, and pick up where you left off
Cool Down
Table Top Stretch: 1 Minute
Wall Twist: 1 Minute Each Side
Active Twisted Cross: 1 Minute
Extra
6 Sets:
2 Tempo Front Squats – :5 Seconds Down – No Pause – Up
(The Goal: Try to pull the torso taller and taller during descent)
At Home METCON
Metcon (Time)
For Time
60 Line Hops (60DU/90SU)
50 Double DB Power Cleans
60 Line Hops(60DU/90SU)
50 Double DB Front Squats
60 Line Hops(60DU/90SU)
50 Hang Squat Cleans
