CrossFitAllen – CrossFit
Warm-up
LINE DRILLS
10 Meters. . .
Walking Inchworm
Walking Spiderman
Walking Samson
Alternating Side Lunge
Knuckle Drags
Walking Quad Stretch
Walking Cradle Stretch
Walking High Kicks
Skips
Side Shuffle
Slow Jog
Skill
Spending 10 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
REMINDER
Today we will test a benchmark 1 mile run. Athletes will have from 0:00-15:00 to complete the run, then at 15:00 everyone will start on the 21-15-9 Metcon.
Athletes will have 2 scores for the day.
Score 1: 1 Mile Run Time
Score 2: Time it takes to complete the 21-15-9 triplet
Conditioning
1-Mile Run (Time)
Max Effort 1-Mile Run
Conditioning
Metcon (Time)
For Time:
21-15-9
Russian Kettlebell Swings
Kettlebell Goblet Squats
Kettlebell Sumo Deadlift High Pulls
RX: 53/35
RX+: 70/53
Fitness: 35/25
Extra
6-8 Sets:
1 Power Clean + 1 Hang Squat Clean
Performed @ 75-90% 1RM Squat Clean
At Home METCON
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
For Time:
22-16-10:
Single Dumbell Devils Press
Single Dumbbell Goblet Squat
Alternating DB Snatch
CrossFit Allen 