CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Movement Prep
EMOM 4: 3 Dead Stop Deadlifts UP TO 60% of 1RM, but NOT over
EMOM 4: 3 Touch and Go Deadlifts UP TO 65% of 1RM, but NOT over
Conditioning
Metcon (Time)
“MAY I HAVE ANOTHER”
On the 3:00 x 7 Rounds:
12 by 10 Meter Med Ball Shuttle Runs (20/14)
12 Toes to Bar
9 Deadlifts (185/135)
====FITNESS====
8 by 10 Meter Med Ball Shuttle Runs (athlete’s choice)
12 Knees to Chest
9 Deadlifts (athlete’s choice)
*Score will be athletes’ Slowest Time.
Extra
Bodyweight/Gymnastics: Weighted Strict Pullups
Tier 1: Unbroken weighted Strict Pullups: 4-4-4-3-2
Tier 2: Unbroken weighted Strict Pullups: 3-2-2-2-2
Tier 3: Unbroken Strict pull-ups: 3-2-2-2-2
Tier 4: Banded Strict Pullups: 3 Max Sets of Banded Strict Pullups
Extra
Accessory: Pulling
3 Rounds
12 Kettlebell Romanian Deadlifts
10 High Plank Dumbbell Pull Throughs
8 V Ups
At Home METCON
Metcon (Time)
On the 3:00 x 7 Rounds:
200 Meter Weighted Run
24 Sit-Ups
9 Double Dumbbell Deadlifts
Score: Slowest of the 7 Rounds
CrossFit Allen 