CrossFitAllen – CrossFit
Warm-Up
5 Rounds. . .
0:20 Jump Rope
0:10 Transition
0:20 Stretch
1. Inchworm to Push Up
2. Downdog
3. Active Spiderman
4. Active Samson
5. Quad Stretch
Strength
Deadlift (In 10 Minutes, build to a Heavy set of 10)
Just like last week, work in sets of 5-6 until you think you are at your 10 Rep…
Conditioning
Metcon (Time)
“HEARTLESS”
3 Rounds For Time, Cap at 15 Minutes:
10 Deadlifts (185/135)
20 Pull-ups
50 Double Unders
====R+====
10 Deadlifts (225/155)
20 Chest to Bar Pull-ups
50 Double Unders
====Fitness====
10 Deadlifts (135/95)
20 Pull-Ups
75 Single Unders
*Choose a weight for Deadlifts that they could do for 10+ reps when fresh
Extra
7 Sets For Quality:
3 Jumping Ring Muscle-ups
[or 6 Strict Ring Dips]
3 Unbroken Squat Snatches (115/85)
Extra
Row Intervals
10 Rounds:
500 Meter Row
Rest 1:00
At Home METCON
Metcon (Time)
3 Rounds For Time:
15 Double Dumbbell Deadlifts
20 Double Dumbbell Bent Over Rows
50 Double Unders or 75 Single Unders
CrossFit Allen 