CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Strength
A. In 10 Minutes, Complete sets of 10-8-6-4-2
Weighted Strict Pull-Ups
Build In Weight Each Set
B. 3 x :15s Chin Over Bar Hold
Rest 1:00 Between Sets
Conditioning
Metcon (Time)
“SHINER”
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)
====FITNESS====
12/9 Calorie Bike
12 Dumbbell Hang Power Cleans
9 Burpee Box Jumps/Step Ups
(athlete’s choice on DBs and box height)
Score: Slowest round
Extra
Deadlifts:
A. 2 Sets of 2 Dead Stop @ 80% of 1 RM
B. 2 Sets of Max Touch and Go Reps @ 85% of 1 RM
Extra
3 Sets for Quality:
8-10 Supinated Grip Chin-Ups
10 Romanian Deadlifts @ 45% 1RM
20 Banded Curls
At Home METCON
Metcon (Time)
On the 4:00 x 5 Rounds:
200m Run
12 Dumbbell Hang Power Cleans
9 Burpee Broad Jumps or (jump over a bench)
*Score is Slowest of the 5 Rounds
CrossFit Allen 