CrossFitAllen – CrossFit
Warm-Up
0:20 Alternating High Plank Shoulder Taps
0:20 Inchworm to Push-up
0:20 Mountain Climbers
0:20 Active Spiderman
0:20 Frog Hops
0:20 Active Samson
0:20 Frog Hop to Squat Hold
0:20 Straight Arm Burpees
0:20 Burpees
0:20 Glute Bridges
0:20 Single Leg Glute Bridges (each side)
0:30 Pigeon Pose (each side)
Strength
Deadlift (Heavy Set of 3)
In 8 Minutes, work to a heavy set of 3 Deadlifts, then…
In 4 Minutes, complete the folowing:
3 @ 90% of heavy
3 @ 80% of heavy
Conditioning
Donny (Time)
21-15-9-9-15-21
Deadlift, 225#
Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here
Metcon (Time)
====FITNESS====
“Donny”
15-12-9-9-12-15
Deadlift (athlete’s choice)
Burpee
*Athletes should choose a Deadlift weight that would be challenging but doable for 15 reps unbroken when fresh.
Extra
[With A Partner]
AMRAP 8:
Meter Row
P1: Max Meter Row
P2: Deadlift Hold (WOD Weight)
-Switch Every Break On Deadlift Hold
-Can Only Row When Partner Is Holding
Extra
Run Intervals:
10 Sets
200 m Fast
200 m Easy
At Home METCON
Metcon (Time)
“DONNY”
21-15-9-9-15-21:
Deadlifts (225/155) (Double Dumbbell if needed)
Burpees
CrossFit Allen 