WEDOCT6

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch followed by a Quick Barbell and Pullup Progression

Conditioning

Metcon (3 Rounds for reps)

“FURIOUSLY FAST”

AMRAP 6:

Max Rounds of “DT” (115/85)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

* 1 Round of “DT” = 27 Reps

Rest 6 Minutes

AMRAP 6:

Max Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:

AMRAP 6:

Max Calorie Assault Bike
*Score is by Reps per each AMRAP…3 separate scores

*Stagger heats by 6 minutes

*”FURIOUSLY FAST” is a sprint workout

*The Barbell in AMRAP 1 should be on the lighter side, allowing the athlete to move quickly with minimal breaks

Extra

Dead Stop Deadlifts

6 Sets:

4 Dead Stop Deadlifts @ 50% of 1 RM

*Use 2-3 sets to warm up to weight

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 6:

Max Rounds of Double Dumbbell”DT”

1 Round of “DT”:

12 DB Deadlifts

9 DB Hang Power Cleans

6 DB Push Jerks

* 1 Round of “DT” = 27 Reps

Rest 6 Minutes

AMRAP 6:

Max Rounds of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups (Sub 10 Sit Ups)

10 Push-Ups

15 Air Squats

*1 Round of “Cindy” = 30 Reps

Rest 6 Minutes:

AMRAP 6:

Max Calorie Assault Bike, Distance Run, or any Machine

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s