CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Strength
Deadlift (5 Sets of 5 Touch and Go Deadlifts)
Build to a Heavy Set of 5
Every 1:30, complete 5 Touch and Go Deadlifts, building across sets
Conditioning
Metcon (Time)
5 Rounds For Time:
100 Meter Farmers Carry (50’s/35’s)
30 AbMat Sit-ups
10 Deadlifts (225/155)
====FITNESS====
100 Meter Farmers Carry (athlete’s choice)
20 AbMat Sit-ups
10 Deadlifts (athlete’s choice)
Extra
Snatch Balance:
3-5 Sets of 5 Snatch Balance (light)
Squat Snatch:
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
2 @ 80%
1 @ 85%
1 @ 85
Rest 1-3 Minutes Between Sets
Extra
7 Rounds
500 Meter Row
50% Max Strict Hand Stand Pushups
At Home METCON
Metcon (Time)
5 Rounds For Time:
100 Meter Farmers Carry
30 AbMat Sit-ups
15 Double Dumbbell Deadlifts
CrossFit Allen 