CrossFitAllen – CrossFit


General Warmup and Stretch


Spending 8-10 Minutes on a specific skill:

Double Unders


Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings



Back Squat (10 Sets of 3 Back Squat)

*The 10 sets will run as follows:

1-3: Warm-Up Sets (3 Sets)

4-8: Workout Sets (5 Sets)

9-10: Drop Sets or Practice Sets (2 Sets)

*Athletes will have 20 minutes to complete 10 sets.

*Score is heaviest lift of the 10

Cool Down

5:00 Group Stretch – Coaches Choice


3 Sets For Quality

20 Banded Good Mornings

20 Feet Elevated Plank Shoulder Taps

20 Weighted Russian Twists

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