CrossFitAllen – CrossFit


General Warmup and Stretch


Front Squat (Heavy Set of 3)

*In 15 Minutes, athletes will build to a Heavy set of 3 Front Squats

*Start somewhere around 50% of 1 RM and slowly build, with a goal of at least 5 sets


Metcon (Time)


3 Rounds For Time w/ an 18 Minute Cap:

10 Front Squats (155/105|R+185/135)

20 Toes to Bar

50 Double Unders


10 Front Squats (95/65)

20 Hanging Knees to Chest

75 Single Unders


Strength: Bench Press

6 Sets, all based off 1RM Bench Press

Set 1-2: 8 @70%

Set 3-4: 6 @75%

Set 5-6: 4 @80%


Conditioning/Capacity: Double Unders

In 5 attempts or 3:00, see how many DUs you can get in a row without breaking


Technique/Body Weight: Pushing

5 Sets:

10-8-6-4-2 Alternating DB Seated Strict Press

5 -4 -3-2-1 Wall Walks

Rest 2:00 Between Sets


Metcon (Time)

Part 1: Build to A Heavy 6 Front Squat

(Double Dumbbell)

[15 Minute Window]

Part 2:

3 Rounds For Time:

10 Double Dumbbell Front Squats

(If Dumbbells are light do 15 Reps)

40 Sit Ups

50 Double Unders or 75 Singles

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