CrossFitAllen – CrossFit
Warm-Up
1:00 Easy Pace Row
0:30 PVC Pass Throughs
0:30 PVC Around The World (0:15 each direction)
1:00 PVC Standing Lat Stretch (0:30 each side)
REMINDER
If not enough rowers, 1/2 the class will start on Power Snatch and 1/2 on the Metcon, then switch.
Strength
Power Snatch (Heavy Set of 3 Touch n Go )
*Athletes will have 15 minutes to work up to a heavy set of 3 power snatches
*Reps must be touch n Go
*Start light and build slowly, focusing on technique for the early sets
Conditioning
Metcon (Time)
“LUNG ISLAND”
For Time, with a 15 minute cap:
25-20-15-10-5:
Calorie Row
Power Snatches (75/55)
====FITNESS====
20-15-10-5-2:
Calorie Row
Power Snatch (athlete’s choice)
*This should be a light weight, capable of moving for 20 reps unbroken when fresh
Extra
Pullups or Chest to Bar Pullups
3 Sets For Total Reps:
30 Seconds On
10 Seconds Off
20 Seconds On
10 Seconds Off
10 Seconds On
3 Minutes Rest Between Sets
Extra
Run Intervals:
4 x 200 Fast
Rest 2:00
3 x 300 Fast
Rest 2:00
2 x 400 Fast
Rest 2:00
1 x 800 Fast
60 Seconds Walk Between all Reps
At Home METCON
Metcon (Time)
For Time:
500m Run
25 Alternating Dumbbell Snatches
400m Run
20 Alternating Dumbbell Snatches
300m Run
15 Alternating Dumbbell Snatches
200m Run
10 Alternating Dumbbell Snatches
100m Run
5 Alternating Dumbbell Snatches
CrossFit Allen 