CrossFitAllen – CrossFit
Warm-Up
GENERAL WARM UP
0:30 Alternating Quad Stretch
0:30 Alternating Knuckle Drags
0:30 Alternating Side Lunge
0:30 Alternating Cradle Stretch
0:30 Arm Circles (0:10 forward, backward, across the chest)
0:30 Upper Body Rotation
SPECIFIC WARM UP
ROW AND BIKE
1:00 Easy Row
1:00 Easy Bike
0:30 Moderate Row
0:30 Moderate Bike
]
0:15 Sprint Start to Fast Row 200 Meter Row
0:15 Standing Sprint Start to Fast 200 Meter Bike
Conditioning
Metcon (Time)
4 Rounds For Time:
P1 500 Meter Row
P2 1,000 Meter Bike
then…
P1 1,000 Meter Bike
P2 500 Meter Row
Rest 3 Minutes Between Rounds
===FITNESS===
4 Rounds for Time:
P1 400 Meter Row
P2 800 Meter Bike
then…
P1 800 Meter Bike
P2 400 Meter Row
Rest 3 Minutes Between Rounds
-Score = Total Time including rest
-Time Cap = 35 Minutes
Extra
Back Squat:
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 @ 90% 1RM
[Leave No Reps In The Tank On Max Set]
Extra
Build to a 1 Rep Max Squat Clean and Split Jerk
At Home METCON
4 Rounds:
400 Meter Run
50 Double Unders (75 Singles)
10 Burpees
Rest 3 Minutes
CrossFit Allen 