CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Strength
Conditioning
1 Power Clean + 2 Thrusters
Every :90 for 6:00 (4 sets)
On an 6:00 clock, every :90 perform:
1 Power Clean + 2 Thrusters
(4 sets)
* Increase loads across the 4 sets
* Score = heaviest load complete
Metcon (Time)
“JACK OF ALL TRADES”
For Time, 24 Min Cap:
2,000/1,800 Meter Row
30 Burpee Pull-Up (bar at least 6″ above finger tips)
40 Thrusters (95/65)
====R+====
2,000/1,800 Meter Row
30 Bar Muscle-ups
40 Thrusters (115/85)
====Fitness====
1,600/1,200 Meter Row
30 Burpee Jumping Pullups
40 Thrusters (athlete’s choice)
Cool Down
1:00 Wrist Stretch (:30 each side)
1:00 Shoulder to Floor (:30 each side)
1:00 Couch Stretch (:30 each side)
Extra
Grit Squats-3 Supersets based on 5rm Back Squat of:
10 Back Squats 62%
5 Front Squats 62%
Rest 2:00
8 Back Squats 67%
5 Front Squats 64%
Rest 2:00
6 Back Squats 72%
5 Front Squats 66%
Extra
3 Rounds for Quality:
100m Double KB Overhead Carry
50m Double KB Front Rack Lunge
25m KB Death March (https://www.youtube.com/watch?v=9-IUFKzYnVw)
At Home METCON
Metcon (Time)
1 Mile Run
60 Single Dumbbell Hang Clean & Jerks, Switch arms every 5 reps (50/35)
40 SIngle Dumbbell Thrusters, 20 Each Arm
