CrossFitAllen – CrossFit
Warm-Up
:20 Each
Knee Hugs
Quad Pulls
Cradle
Knuckle Drags
Toy Soldiers
Spidey Lunges
Samson Lunges
Seal-D Dog
PVC Pass Through
PVC Around the World
PVC Snatch Grip Behind Neck Press
PVC Hammer Stretch
PVC Overhead Dowell
PVC Leg Swings Front/Back
PVC Leg Swings Side/Side
PVC Sotts Press
PVC Overhead Squats
Strength
Squat Snatch (Percentage Work, Every :90, Complete a Set)
All Percentages Off 1RM Snatch:
3 Reps @ 40%
3 Reps @ 50%
3 Reps @ 60%
3 Reps @ 75%
2 Reps @ 80%
2 Reps @ 85%
2 Reps @ 78%
1 Reps @ 83%
1 Reps @ 88%
Conditioning
Metcon (Time)
3 Rounds for Time w/ a 20 Minute Cap:
50 ft single DB OH Walking Lunge ((50/35)switch arms at 25 ft)
30 Ab Mat Sit Ups
10 Overhead Squats (95/65)
*rest 1 Minute between rounds
===R+===
50 ft Hand Stand Walk
30 Ab Mat Sit Ups
10 Overhead Squats (135/95)
*rest 1 Minute between rounds
====Fitness====
50 ft walking lunge ((overhead or front rack DB, athlete’s choice)
30 Ab Mat Sit Ups
10 Overhead Squats (athlete’s choice)
*rest one minute between rounds
*Score is total time taken to complete workout including rest
*Overhead Squat weight should be OVER 50% of our final snatch today
Extra
3 Rounds:
500 Meter Ski Erg
1:00 Sandbag Hug
1500 Meter Bike
Extra
Spend 5-7 Minutes Rolling/Smashing Lats, Chest, Traps
Then 3 Way Banded Shoulder Stretch 1:00 Each, on Each side
-Lat
-Across chest
-Front Rack/Overhead
At Home METCON
Metcon (Time)
Single Dumbbell Cycling (not for score):
30 Single Dumbbell Alternating Snatch
directly into…
30 Single Dumbbell Hang Clean and Jerk (switch every 5 reps)
Rest 5 Minutes, then…
METCON
3 Rounds for Time:
30 Step Back Lunges (holding an odd object or DB, preferably overhead)
30 Sit Ups
30 Odd Object Squats (holding and odd object or DB, preferably overhead)
*rest 1 Minute between rounds
CrossFit Allen 