CrossFitAllen – CrossFit


0:30 Jumping Jacks

0:30 Butt Kickers in Place

0:30 High Knees in Place

0:30 Active Samson

0:30 Knuckle Drags

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Downdog

250 Meter Row

Movement Prep

0:30 Easy Single Unders

0:30 Single Unders at Double Under Height/Rhythm

0:30 Jumping Double Taps (no rope)

0:30 Double Under Practice


Metcon (Calories)



Max Calorie Bike

Every 5 Minutes [Starting at 0:00]:

500 Meter Row

50 Double Unders


400 Meter Row

75 Single Unders

*Score = Sum Total Calories
*Stagger heats by 2:30

Cash Out

2 Rounds (not for time)

8 Eccentric Knee to Chest

20 AbMat Sit Ups

1:00 Plank

20 AbMat Sit Ups


Clean Pull:

3 Sets of 3 at 105-110% 1RM Clean

Power Cleans:

3 Sets x 7 Reps Unbroken

3 Sets x 5 Reps Unbroken

3 Sets x 3 Reps Unbroken

-Weights are up to athletes

-Score 9 sets of sum total load

-Can pause in the front rack or hang, but not on the floor

-You can build every set or build just as the reps decrease


Every 2:30 for 4 Rounds:

50 ft Double DB Walking Lunge

Max Bar Muscle Ups/Chest to Bar in time left


Metcon (Calories)


Max Machine Calories or Burpees

Every 5 Minutes [Starting at 0:00]:

400 Meter Run

50 Double Unders

-Score = Sum Total Calories/Burpees

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s