CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
Every 1:30 for 4 Sets:
1 Power Clean
3 Push Press
3 Front Squats
Increase each set. Your last set should be above working weight.
Conditioning
Metcon (Time)
“BANGERS AND MASH”
For Time w/ a 25 Min Cap
7 Rounds:
3 Push Press
3 Front Squat
3 Box Jumps
Then…
30/24 Cal Assault Bike
or
Fitness 24/20 Cal Bike
5 Rounds:
3 Push Press
3 Front Squat
3 Box Jumps
Then…
30/24 Cal Assault Bike
or
Fitness 24/20 Cal Bike
3 Rounds:
3 Push Press
3 Front Squat
3 Box Jumps
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Barbell:
Rx: 95/65
Rx+: 115/85
Fitness: Athlete’s Choice
Box Height:
Rx: 24/20
Rx+: 30/24
Fitness: Athlete’s Choice & Step Ups
Extra
3 Sets:
Max Unbroken Strict Handstand Push-ups
Max Unbroken Ring Dips
Max Unbroken Push-Ups
Rest 1:00
Extra
Bench Press
10-10-8-8-6-6
Sets 1&2: 63% of 1RM
Sets 2&3: 68% of 1RM
Sets 4&6: 73% of 1RM
Comp Technique Work
3 Sets:
Set 1:
6 Unbroken Hang Power Clean and Jerk (light weight)
5 Bar Facing Burpees
6 Unbroken Hang Power Clean and Jerk (light weight)
Set 2:
5 Unbroken Hang Power Clean and Jerk (workout weight)
5 Bar Facing Burpees
5 Unbroken Hang Power Clean and Jerk (workout weight)
Set 3:
4 Unbroken Hang Power Clean and Jerk (above workout weight)
5 Bar Facing Burpees
4 Unbroken Hang Power Clean and Jerk (above workout weight)
At Home METCON
Metcon (Time)
7 Rounds:
3 Double Dumbbell Push Press
3 Double Dumbbell Front Squats
3 Broad Jumps
400m Run
5 Rounds:
3 Double Dumbbell Push Press
3 Double Dumbbell Front Squats
3 Broad Jumps
400m Run
3 Rounds:
3 Double Dumbbell Push Press
3 Double Dumbbell Front Squats
3 Broad Jumps
