CrossFitAllen – CrossFit
REMINDER
Today’s WOD is a Metcon immediately followed by Strength. The Metcon is 20 Minutes and the 7 Minute Strength window starts immediately following the Metcon to simulate what has been programmed in previous open workouts.
Warm-Up
1:00 Easy Bike
0:20 Inchworm to Push Up
0:20 Dive Bombers
0:20 Active Spiderman
1:00 Moderate Bike
0:20 Active Samson
0:20 Alternating Quad Stretch
0:20 Alternating Side Lunge
0:30 Fast Bike
0:20 Pull Up Bar Dead Hang
0:20 Scap Retractions
0:20 Mini Kip Swings
Movement Prep
5 Knee to Chest
5 Knee to Elbow
3 Strict Pull Ups
1/2 Rope Climb or 1 Laying to Standing Rope Climb
Barbell Warmup
then…
Power Clean Progressions
Conditioning
Metcon (Distance)
“Y Tú?” [Teams of 2]
Every 2:00 x 10 Rounds (20 Minutes):
Min 1: Athlete A – 2 Rope Climbs
Min 1: Athlete B – Max Meter Bike
Min 2: Athlete A – Max Meter Bike
Min 2: Athlete B – 2 Rope Climbs
====FITNESS====
Min 1: Athlete A – 4 Laying to Standing and Return Rope Climbs
Min 1: Athlete B – Max Meter Bike
Min 2: Athlete A – Max Meter Bike
Min 2: Athlete B – 4 Laying to Standing and Return Rope Climbs
*Sore is total Bike Meters over the 10 Rounds…do NOT reset bike for the entire 20 minutes
*Cap Rope Climbs at :50-55
*Athletes will then have 7 minutes to find a heavy power clean directly after the metcon
Strength
Power Clean (In 7 Minutes, find your heavy 1 rep)
Extra
Deadlifts:
1 Set of 5 @ 50% 1RM
1 Set of 3 @ 60% 1RM
1 Set of 2 @ 70% 1RM
1 Set of 1 @ 75% 1RM
1 Set of 1 @ 85% 1RM
1 Set of Max Reps 1RM
[Leave No Reps In The Tank On Max Set]
Extra
In 3 Minutes Accumulate as many Chest to Bar Pullups as possible
Extra
8 Minute AMRAP
30 Air Squats
50 Double Unders
At Home METCON
Metcon (AMRAP – Reps)
Every 2:00 x 10 Rounds:
5 Double Dumbbell Devil’s Presses
Max 10m Shuttle Runs
*Score = Sum Total Shuttle Runs
CrossFit Allen 