CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
Every :90 for 4 Sets (6 min)
:20 Seconds Bike
4 Pullups
1 Power Clean + 3 Thrusters (Building to workout weight or above)
Conditioning
Metcon (Time)
“UNFRIENDLY FRAN”
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Pull-ups
9 Thrusters (95/65)
====R+====
15/12 Calorie Bike
12 Chest to Bar Pullups
9 Thrusters (115/85)
====Fitness====
12/9 Calorie Bike
12 Jumping Chest to Bar Pullups
9 Thrusters (athlete’s choice)
*Score = Slowest Round
*Goal: To stay under 3:00 per round, earning 1:00 of rest.
*Pick a load that allows for 9 unbroken and challenging Thrusters.
Cool Down
1:00 Figure 4 Stretch (each side)
1:00 Pike Stretch
:30 Puppy Pose
Extra
Body Armor
3 Sets:
7 Seated Single Arm Arnold Press
:30 Seconds Ring Plank Support
14 Weighted AbMat Sit-ups
Extra
Stamina Cycling
On the 4:00 x 3 Sets:
12 Unbroken Hang Squat Snatches
Set 1: 50-60% 1 RM
Set 2: 55-60% 1 RM
Set 3: 60-70% 1 RM
At Home METCON
Metcon (Time)
On the 4:00 x 5 Rounds:
30 Jumping Lunges
12 Double Dumbbell Bent Over Rows
9 Double Dumbbell Thrusters
===Fitness===
20 Lunges
10 DB Bent over rows
5 Double DB Thrusters
*Score = Slowest Round
*Goal: To stay under 3:00 per round, earning 1:00 of rest
*Choose a rep scheme and variation that allows for rest
