CrossFitAllen – CrossFit
Warm-Up
0:20 Jumping Jacks
0:20 Knuckle Drags
0:20 Alternating Quad Stretch
0:20 Line Hops
0:20 Inchworm
0:20 Downdog
0:20 Jumping Double Taps
0:20 Active Samson
0:20 Alternating Side Lunge
Movement Prep
20 Single Unders
10 Frog Hops
10 Med Ball Squats
10 High Single Unders
5 Burpees
10 Med Ball Thrusters
10 Double Unders
5 Burpees to Target
5 Wall Balls
Conditioning
Metcon (Time)
“STAY AWHILE”
With a Partner, one working at a time on DUs and then complete full rounds before switching
For Time, Cap at 40:00:
150|R+200 Double Unders
6|R+ 8 Rounds:
10 Burpees to Target
15 Wall Balls (20/14)
150|R+200 Double Unders
6|R+ 8 Rounds
10 Burpees to Target
15 Wall Balls (20/14)
150|R+ 200 Double Unders
====FITNESS====
300 Single Unders
6 Rounds:
10 Burpees
10 Wall Balls
300 Single Unders
6 Rounds:
10 Burpees
10 Wall Balls
300 Single Unders
Split Double Unders Evenly, then complete full rounds before switching…
Example:
P1: 75|R+100 DUs
P2: 75|R+100 DUs
P1: 10 Burpees + 15 WBs (1 Rd)
P2: 10 Burpees + 15 WBs (2 Rds)
P1: 10 Burpees + 15 WBs (3 Rds)
P2: 10 Burpees + 15 WBs (4 Rds)
……
Extra
AMRAP 10:
200 Meter Row
1 Rope Climb (15ft.)
(or 3 Strict Pull Ups + 3 Strict Knee to Chest)
Extra
5 Sets of 3 Behind the Neck Strict Press in Split (lighter weights)
5 Sets of 3 Deficit Clean Pulls (on blocks or plates)…moderate to heavy weight
Clean and Jerk
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 75%
2 @ 80%
1 @ 85%
At Home METCON
Metcon (Time)
For Time:
100 Double Unders (150 Singles)
4 Rounds:
15 Burpees to Target
15 Double Dumbbell Thrusters
100 Double Unders (150 Singles)
4 Rounds
15 Burpees to Target
15 Double Dumbbell Thrusters
100 Double Unders (150 Singles)
CrossFit Allen 