CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
Every 1:30 for 5 Sets
1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance
*Increase weight over the 5 sets, stopping at or above working weight
Conditioning
Metcon (Time)
“THE FLIP SIDE”
For Time: Cap at 25:00
3 Rounds:
21 Double Dumbbell Push Press (35/25)
12 Power Snatches (75/55)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (75/55)
====R+====
3 Rounds:
21 Kipping Handstand Push-ups
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
====FITNESS====
3 Rounds:
21 Double Dumbbell Push Press
12 Power Snatches
Directly Into…
3 Rounds:
21 Burpees over Bar (any style)
12 Power Snatches
Score = Time it takes to complete the workout
Extra
Ring Dips
As Strict as Possible. If unable to do strict, you may kip
If able to do 5-9 unbroken, then your sets are:
4-3-3-3-2
If able to do 10-14 unbroken, your sets are:
9-8-7-7-6
If able to do 15-19 unbroken, your sets are:
12-10-8-8-6
Extra
Bike – 10 Sets:
90-seconds @ moderate pace
[30-seconds rest]
Record total calories during 1st interval
Focus on matching same calories in remaining intervals
Do not look at monitor until completing each interval
Focus on maintaining same pace for all intervals
At Home METCON
Metcon (Time)
3 Rounds:
21 Kipping Handstand Push-Ups or DB Push Press
16 Alternating DB Power Snatches
Directly Into…
3 Rounds:
21 DB-Facing Burpees
16 Alternating DB Power Snatches
Score = Time it takes to complete the workout
EQUIPMENT FREE
3 Rounds:
21 Kipping Handstand Push-Ups or DB Push Press
42 Mountain Climbers
21 Squat Jumps
Directly Into…
3 Rounds:
21 Burpees to Target
21 Squat Jumps
Score = Time it takes to complete the workout
CrossFit Allen 