Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

Generl Warmup and Stretch

Conditioning

Metcon (Time)

“RUN IT BACK”

On the 4:00 x 6 Rounds:

9 Pull-ups

15 Kettlebell Swings (53/35)

400 Meter Run

====R+====

12 Pullups

21 Kettlebell Swings (53/35)

400 Meter Run

====Fitness====

12 Jumping Pullups

15 Kettlebell Swings (athlete’s choice)

300 Meter Run
*Score today is the SLOWEST round of the 6

Cool Down

2:00 Child’s Pose

(:30 hands down the middle, :30 hands move to the left, :30 hands move to the right, :30 hands down the middle)

2:00 Pigeon Stretch (1:00 each side)

1:00 Standing Calf Stretch (:30 each side)

Extra

3 Giant Sets:

Max Reps Barbell Strict Press (40% of 1RM Jerk)

10 Supinated Grip Ring Rows

20 Single Leg Glute Bridges (10 Each Side)

At Home METCON

Metcon (Time)

On the 4:00 x 6 Rounds:

12 Bent Over Rows or Pullups

21 Single Dumbbell Swings (50/35)

400 Meter Run
*Slowest round is your score for the day

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for reps)

“ADDERALL”

AMRAP 10:

1 Mile Run

Max Clean and Jerks (135/95)

[Rest 3 Minutes]

AMRAP 7:

800 Meter Run

Max Power Snatches (115/85)

[Rest 3 Minutes]

AMRAP 4:

400 Meter Run

Max Thrusters (95/65)

====FITNESS====

AMRAP 10:

800 Meter Run

Max Clean and Jerks (75/55)

[Rest 3 Minutes]

AMRAP 7:

500 Meter Run

Max Hang Power Snatches (65/45)

[Rest 3 Minutes]

AMRAP 4:

200 Meter Run

Max Thrusters (55/35)
*Score is for each round, only counting the barbell movements…the run is the buy-in

*This is a Comptrain Benchmark Workout, so there is not an Rx and Rx+

*If unable to run a mile under 8:30, shorten running distances to:

1200m

600m

300m

Cool Down

Foam Roll – All Body Parts (:30 each) – after class

Lower to Upper Back

Lats

Hamstrings

IT Bands

Quadriceps

Extra

4 Sets For Quality:

8 Strict Toes to Bar

12 Suitcase Deadlifts (Each Side)

16 Banded Good Mornings

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 10:

1 Mile Run

Max Double Dumbbell Clean and Jerks

Rest 3 Minutes

AMRAP 7:

800 Meter Run

Max Double Dumbbell Power Snatches

Rest 3 Minutes

AMRAP 4:

400 Meter Run

Max Double Dumbbell Thrusters

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“BUNIONS”

For Time…22 Min Cap

For Time:

21 Deadlifts, 21 Toes to Bar, 21/15 Calorie Row

15 Deadlifts, 15 Toes to Bar, 15/12 Calorie Row

9 Deadlifts, 9 Toes to Bar, 9/7 Calorie Row

6 Deadlifts, 6 Toes to Bar, 6/4Calorie Row

Loading: 135/95

====R+====

27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row

21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row

15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row

9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row

Loading: 185/125

====Fitness====

21 Deadlifts, 21 Knee Raises 15/12 Calorie Row

15 Deadlifts, 15 Knee Raises, 15/12 Calorie Row

9 Deadlifts, 9 Knee Raises, 15/12 Calorie Row

6 Deadlifts, 6 Knee Raises, 15/12 Calorie Row

[Loading: 95/65]
*Score = Time it takes to complete the workout

*Any unfinished reps at 22:00 will equal an extra second

Cool Down

1:00 Seated Hamsting Stretch (each side)

1:00 Banded Lat Strech (each side)

1:00 Child’s Pose

Extra

On the 1:30 x 4 Rounds

2 Strict Chest To Bar Pull-Ups

4 Strict Pull-Ups

8 Strict Handstand Push-Ups/or Kipping if unable to strict

At Home METCON

Metcon (Time)

27 Double Dumbbell Deadlifts, 27 Toe Raises, 400m Run

21 Double Dumbbell Deadlifts, 21 Toes Raises 400m Run

15 Double Dumbbell Deadlifts, 15 Toes Raises, 400m Run

9 Double Dumbbell Deadlifts, 9 Toes Raises, 400m Run

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8-10 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…

Conditioning

Metcon (AMRAP – Rounds and Reps)

“BOTTOM’S UP” AMRAP 12:

AMRAP 12:

2 Burpee Box Jumps (24″/20″)

2 Wall Walks

4 Burpee Box Jumps (24″/20″)

2 Wall Walks

6 Burpee Box Jumps (24″/20″)

2 …

……..

====RX+=====

2 Burpee Box Jumps (30″/24″)

25ft Handstand Walk

4 Burpee Box Jumps (30″/24″)

25ft Handstand Walk

6 Burpee Box Jumps (30″/24″)

25ft Handstand Walk

…..

====FITNESS====

2 Burpee Box Jumps or Step-Ups (20/12″)

20ft Bear Crawl

4 Burpee Box Jumps or Step-Ups (20/12″)

20ft Bear Crawl

6 Burpee Box Jumps or Step-Ups

20ft Bear Crawl

……
*Increase Burpee Box Jumps by 2 each round

*Wall Walks, HS Walk, and Bear Crawl numbers stay the same

*Score is Rounds + Reps

Cool Down

Upper Body Stretch

Extra

3 Rounds For Quality:

20 Top Down Alternating Dumbbell Bench Press

Max Hand Elevated Push-ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

2 Burpees over an Object

20ft Handstand Walk or 2 Wall Walks

4 Burpees over an Object

20ft Handstand Walk or 2 Wall Walks

….
*increase Burpees by 2 every round

*HS Walks and Wall Walks stay the same

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

GO FETCH

For Time:

40|R+50 Wall Balls (20/14)

600|R+800 Meter Run

40|R+50 Alternating Dumbbell Power Snatches (50/35)

600|R+800 Meter Run

40|R+50 Alternating Dumbbell Power Snatches (50/35)

600|R+800 Meter Run

40|R+50 Wall Balls (20/14)

====FITNESS====

For Time:

30 Wallballs (athlete’s choice)

400 Meter Run

30 Alternating Dumbbell Power Snatches (25/15)

400 Meter Run

30 Alternating Dumbbell Power Snatches (25/15)

400 Meter Run

30 Wallballs (athlete’s choice)
*25 Min Cap

*Score = Time it takes to complete the workout

Cool Down

200m Group Walk, Stretch, and Chat

Extra

Sandbag/D-Ball Work: 4 Sets for Quality

100’ Forward Carry

10 Squats

100’ Reverse Carry

10 Squats

10 Cleans

At Home METCON

Metcon (Time)

For Time:

50 Single Arm Dumbbell Thrusters (25 Each Arm)

800 Meter Run

50 Alternating Dumbbell Power Snatches (50/35)

800 Meter Run

50 Alternating Dumbbell Power Snatches (50/35)

800 Meter Run

50 Single Arm Dumbbell Thrusters (25 Each Arm)

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for calories)

“PLAY IT AGAIN”

AMRAP 5:

3 Rounds:

15 Ring Rows|R+Pull-Ups

9 Power Clean and Jerks (95/65)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

2 Rounds:

12 Pull-Ups|R+Chest to Bar Pull-Ups

9 Power Clean and Jerks (135/95)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

1 Round:

9 Chest to Bar Pullups|R+Bar Muscle-Ups

9 Power Clean and Jerks (155/105|R+185/135)

Time Remaining: Max Calorie Assault Bike

====FITNESS====

3 Rounds:

15 Ring Rows

9 Power Clean and Jerks (65/45)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

2 Rounds:

12 Jumping Pull-Ups

9 Power Clean and Jerks (75/55)

Time Remaining: Max Calorie Assault Bike

[Rest 5 Minutes]

AMRAP 5:

1 Round:

9 Banded Strict Pull-Ups

9 Power Clean and Jerks (85/65)

Time Remaining: Max Calorie Assault Bike
*Log only your calories for each separate round…

Cool Down

1:00 Pigeon Stretch (:30 each side)

1:00 Spiderman (:30 each side)

1:00 Chest to Floor Stretch (:30 each side

Extra

On the 1:30 x 6 Sets

1 Deadlift

1 Hang Power Clean

1 Power Clean

1 Jerk

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

3 Rounds:

15 Double Dumbbell Bent Over Rows

10 Single Dumbbell Hang Clean and Jerks (50/35)

Time Remaining: Max 10m Shuttle Runs

Rest 5 Minutes

AMRAP 5:

2 Rounds:

12 Double Dumbbell Burpees Deadlifts

10 Double Power Clean and Jerks (50/35)

Time Remaining: Max 10m Shuttle Runs

Rest 5 Minutes

AMRAP 5:

1 Round:

9 Double Dumbbell Devils Press

10 Double Dumbbell Power Clean and Jerks (50/35)

Time Remaining: Max 10m Shuttle Runs
*Your score for each AMRAP will be the number of shuttle runs completed

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Front Squat/Ring Dip (EMOM 10 )

Minute 1 – 3 Front Squats

Minute 2 – Max Strict Ring Dips in :30s

*sub box dips or banded ring dips

All percentages based on 1RM Front Squat:

Set 1 – 55%

Set 2 – 60%

Sets 3+4+5 – 65%
*Record Heaviest Weight Lifted as score

*Record total Ring Dips in Notes

Conditioning

Metcon (AMRAP – Rounds and Reps)

“TEARDROP”

AMRAP 15:

75|R+100 Double Unders

75 Air Squats

500/450 Meter Row

====FITNESS====

AMRAP 15:

100 Single Unders

50 Air Squats (to a target)

450/350 Meter Row
Score = Rounds and Reps

1 Meter = 1 Rep

Cool Down

1:00 Pigeon Stretch (:30 each side)

1:00 Happy Baby

1:00 Standing Calf Stretch (:30 each side)

Extra

On an 8:00 Clock w/ a partner – You go, I Go style – switch as needed

2:00 Banded Tricep Push-Downs

(P2 does Push-Ups while P1 works through Banded Tricep Push-Downs)

2:00 Banded Bent Over-Row

(P2 does Rows or Strict Pull-Ups while P1 works through Banded Bent-Over Rows)

2:00 Straight Arm Plank Hold (together) – You will have 4:00 to accumulate 2:00 together

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

100 Double Unders/150 Singles

75 Air Squats

400m Run

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (AMRAP – Rounds and Reps)

PARTNER WORKOUT

AMRAP 25:

30/24 Calorie Row

30 Push Jerks

30 Pullups|R+Chest to Bar Pull-ups

30 Lateral Erg Burpees

*The Push Jerk loading will increase every round. The reps will stay the same (30):

Round 1 = 95/65|R+115/85

Round 2 = 115/75|R+135/95

Round 3 = 135/95|R+155/105

Round 4 = 155/105|R+185/125

===Fitness===

AMRAP 25:

30/24 Calorie Row

30 Push Jerks (75/55)

30 Jumping Pull-ups

30 Lateral Erg Burpees
*Break-up the cals/reps with your partner however you like

*Score = Rounds and reps completed at 25:00

Cool Down

1:00 Banded Shoulder Distraction (Each Side)

1:00 Wall Pec Stretch (Each Side)

Extra

3 Sets For Quality:

8 Incline Dumbbell Bench Press

8 Feet Elevated Ring Row

50′ Single Bottoms Up Kettlebell Walk

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 25:

30 Ten Meter Shuttle Runs

30 Double Dumbbell Push Jerks (50/35)

30 Dumbbell Plank Rows

30 Lateral Burpees Over the Dumbbell

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Clean Complex (1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean)

Every 2:00 for 5 Sets, complete 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean
*Increasing weight each set

*Touch n go on the Squat Clean

Conditioning

Metcon (Time)

“SQUEAKY CLEAN”

3 Rounds For Time:

400 Meter Run

7 Power Cleans (95/65|R+115/85)

7 Hang Squat Cleans (95/65|R+115/85)

7 Squat Cleans (95/65|R+115/85)

====FITNESS====

3 Rounds For Time:

300 Meter Run

7 Power Cleans (65/45)

7 Hang Squat Cleans (65/45)

7 Squat Cleans (65/45)
*16 Minute Cap

*Any unfinished reps = 1 second

Cool Down

1:00 Wrist Stretch (:30 each side)

1:00 Puppy Pose

1:00 Couch Stretch (:30 each side)

Extra

4 Sets:

50′ Single Dumbbell Overhead Walking Lunge (2 sets/side)

Rest as needed between sets. (Repeat from Last Week, Look to Increase in Load)

At Home METCON

Metcon (Time)

3 Rounds For Time:

400m Run

7 Double Dumbbell Power Cleans (50/35)

7 Double Dumbbell Hang Squat Cleans

7 Double Dumbbell Squat Cleans

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8-10 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…

Conditioning

Metcon (Time)

For Time, with a Partner (15 Min Cap)

“SOUP SANDWICH”

20 Burpee Pullups, 50 Syncro-Sit-Ups, 50 DB Strict Press (35/25)

16 Burpee Pullups, 40 Syncro-Sit-Ups, 40 DB Strict Press (35/25)

12 Burpee Pullups, 30 Syncro-Sit-Ups, 30 DB Strict Press (35/25)

8 Burpee Pullups, 20 Syncro-Sit-Ups, 20 DB Strict Press

====RX+====

20 MU, 50 Syncro-Sit-Ups, 50 HSPU

16 MU, 40 Syncro-Sit-Ups, 40 HSPU

12 MU, 30 Syncro-Sit-Ups, 30 HSPU

8 MU, 20 Syncro-Sit-Ups, 20 HSPU

*if unable to do Ring Muscle Ups, sub Bar Muscle Ups

====FITNESS====

20 Burpee Jumping Pullups, 40 Syncro-Sit-Ups, 40 DB Strict Press (athletes choice)

16 Burpee Jumping Pullups, 30 Syncro-Sit-Ups, 30 DB Strict Press

12 Burpee Pullups, 20 Syncro-Sit-Ups, 20 DB Strict Press

8 Burpee Pullups, 10 Syncro-Sit-Ups, 10 DB Strict Press
*Partners split reps of MUs, Burpee Pullups, HSPUs, DB Strict Press

*Partner will do synchronized sit ups (that means at the same time you knuckleheads)

*Score is time taken to complete all reps

*If not finished by 15 Minutes, each unfinished rep = 1 second

Cool Down

1:00 Chest Stretch (each side)

1:00 Up-Dog

2:00 Foam Roll – All body parts (athlete’s choice)

Extra

4 Sets for Quality

20 Band Pull-Aparts

25 Banded Tricep Extensions

At Home METCON

Metcon (Time)

For Time:

10 Double Dumbbell Devils Press (50/35) 50 Sit-Ups, 25 HSPU

8 Double Dumbbell Devils Press, 40 Sit-Ups, 20 HSPU

6 Double Dumbbell Devils Press, 30 Sit-Ups, 15 HSPU

4 Double Dumbbell Devils Press, 20 Sit-Ups, 10 HSPU
Sub DB Strict Press for HSPUs