CrossFitAllen – CrossFit
Warm-Up
General Warmup and Stretch
Conditioning
Metcon (Time)
“HAIR OF THE DOG”
[Team of 2]
For Time with a 28 Min Cap:
100 Med Ball Passing AbMat Sit Ups (50 Each)(20/14)
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.)|R+ 30 Bar Muscle Ups (Partition However)
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
10 Rope Climbs (15ft.) |R+ 30 Bar Muscle Ups (Partition However)
50 Double Dumbbell Front Squats (50’s/35’s) Partition However
100 Med Ball Passing AbMat Sit Ups (50 Each)(20/14)
====FITNESS====
100 Alternating Ab Mat Sit Ups (50 Each)
50 Double DB Front Squats (athlete’s choice)
20 Laying to Standing and Back Down Rope Climbs OR 20 Renegade Rows
50 Double DB Front Squats (athlete’s choice)
20 Laying to Standing and Back Down Rope Climbs OR 20 Renegade Rows
50 Double DB Front Squats (athlete’s choice)
100 Alternating AbMat Sit Ups (50 Each)
Extra
Clean and Jerk:
4 Sets:
3 Power Cleans (singles)+ 3 Push Press (Lighter is Better)
Clean and Jerk:
3 @ 40%
3 @ 50%
3 @ 60%
2 @ 75%
2 @ 80%
1 @ 85%
1 @ 88%
Heavy Single w/ no Misses
Rest 1-3 Minutes Between Sets
Extra
Back Squat:
5 @ 50%
3 @ 60%
1 @ 70%
1 Set of Max Reps @ 75%
Rest 1-3 Minutes between sets
At Home METCON
Metcon (Time)
For Time:
100 AbMat Sit Ups
25 Double Dumbbell Front Squats
30 Alternating Dumbbell Plank Rows
25 Double Dumbbell Front Squats
30 Alternating Dumbbell Plank Rows
25 Double Dumbbell Front Squats
100 AbMat Sit Ups
CrossFit Allen 