CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
Every 1:30 for 4 sets:
2 Hang Power Cleans + 2 Hang Squat Cleans
*Increase weight each set to working weight
Conditioning
Metcon (Time)
“HANGING BY A MOMENT”
5 Rounds For Time:
50 Double Unders
9 Hang Power Cleans (135/95)
5-10-15-20-25 Knees to Elbows
[Rest 1 minute between each round]
=====R+=====
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
[Rest 1 minute between each round]
====FiTNESS====
75 Single unders
9 Hang Power Cleans (athlete’s choice)
3-6-9-12-15 Knees to Elbows
[Rest 1 minute between each round]
Extra
Deadlifts
5 Sets of 4 Dead Stop Deadlifts @ 63 % 1RM
5 Sets of 4 Touch and go Deadlifts @ 68% 1RM
Extra
3 Sets:
16 GHD Hip Extensions
8 Romanian Deadlifts @ 38% 1RM
4 Tempo Supinated Chin Ups (1 s Up, 3s Down)
At Home METCON
Metcon (Time)
5 Rounds For Time:
50 Double Unders
9 Double Dumbbell Hang Power Cleans
3-6-9-12-15 Strict Pull Ups
CrossFit Allen 