CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Skill
Spending 8-10 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (AMRAP – Rounds and Reps)
“COACH THURSDAY”
AMRAP 14:00
2, 4, 6, 8, 10….
Box Jump Over (24/20″|R+30/24)
DB Plank Rows (35/25#|R+50/35)
*Run 200 after every round
====FITNESS====
AMRAP 14:00
2, 4, 6, 8, 10….
Box Step Over (20/16″)
DB Plank Rows (25/15#)
*Run 200 after every round
*1 Plank Row = In a plank, row right, row left
*This is an ascending ladder rep scheme. Add 2 reps to each movement for each round
*Score = Log the round you finished and any additional reps (i.e., if you finished the round of 12 and did 2 Box Jump Overs, your score would be 12+2)
*For the Run 1 meter = 1 rep*
Cool Down
“Fun Finisher”
3:00 Plate Pinch
(hold the plates between the fingers. As soon as it drops, the athlete is out of the game. If using rubber bumpers, athletes must hold on top of the very edges)
:30 Foam Roll – Lats (each side)
:30 Foam Roll Lower Back (each side)
:30 Foam Roll Hamstrings (each side)
:30 Foam Roll Quads (each side)
:30 Calf (each side)
Extra
3 Sets for Quality
100m Single Kettlebell Suitcase Carry (Each Arm)
7 Turkish Get-Ups (Each Arm)
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 14
2, 4, 6, 8, 10….
Jumps Over an Object
DB Plank Rows (50/35#)
*Run 200 after every round
