SATJUNE15

CrossFitAllen – CrossFit

Conditioning

Metcon (Time)

Teams of 3, For Time (30 min cap) –

3 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Cleans (135/95)

800 M Run (all 3 together) – scale 400 m run

2 Rounds:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Cleans (135/95)

800 M Run – scale 400 m run

1 Round:

30 Toes to Bar

30 Bar Facing Burpees

30 Power Cleans (135/95)

Extra

Split Jerk:

Build to 85-90% of Max and do 5 doubles

FRIJUNE14

CrossFitAllen – CrossFit

Warm-Up

2 Sets:

50 ft e/side one arm Farmer’s Carry

5 e/side Cossak Squats

12 Banded Face Pulls https://youtu.be/2Rhle7RXpzE

Strength

4 Sets:

5 ea/leg DB Bulgarian Split Squat – https://youtu.be/kx-R70au0Ws

5 Seated DB Press

Bulgarian Split Squat (1 X 5)

Seated DB Press (1 X 5)

Conditioning

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
One Minute at each station for max reps

THURJUNE13

CrossFitAllen – CrossFit

Mobility

BB Quad Smash

BB Forearm Smash https://bit.ly/2WURZIB

Lat Foam Roll

Primer

3 e/side Turkish Get-Ups https://youtu.be/sgd8n917Zv0

10 e/side single arm KB swings

6-8 DB Squat Jumps

Conditioning

Metcon (Time)

Teams of Two

3 Rounds for Time :

200 Meter Run

300 Meter Run

400 Meter Run

(Partner A Runs 200 M then Partner B runs 200 M, Partners A Runs 300, and so on……)

Scale:

100,200,300
If can’t run: Row (300, 400, 600)

WEDJUNE12

CrossFitAllen – CrossFit

Primer

2 Sets:

5 e/side Quadruped Bird Dog

6 PVC Ovehrhead Squats + 6 Snatch Pos Duck Walk (if limited by mobility do 6 more Ovhd squats)

10 Hollow Arch Swings

Strength

Power Snatch + OHS (1 Power Snatch + 2 OHS = 1 rep)

Start light and build

Conditioning

Metcon (Time)

3 Rounds for Time (16 Min Cap):

10 Front Squats (185/135)

20 Pull-Ups

50 Double Unders

THU09MAY2019

WOD

Mobility
Quad Barbell Smash
Tricep Barbell Smash
Banded Lat Stretch https://youtu.be/WUFuWuYf_u0

Primer
3 Rounds:
250M Row
6 e/side KB Clean and Press
6 ea transitions from Down Dog to Cobra

Conditioning
Teams of 4, for total Calories:
3 Rounds
15x30ft Shuttle Run (down+back = 1)
Max Calories on Rower

2 teammates on the shuttle,  2 on the rower. Switch after all of the shuttles are complete.

SAT27APR2019

WOD

Primer
3 Rounds:
10 Hanging Straight Leg Raises https://youtu.be/HyaHn-k85bI
10 Box Jumps w/ step down
10 Single Arm DB Thrusters (5ea)
Strength

Conditioning
Teams of 2
For Time:
200 Meter Run
40 Deadlifts (115/80)
200 Meter Run
35 Hang Power Cleans (115/80)
200 Meter Run
30 Front Squats (115/80)
200 Meter Run
25 Push Jerks (115/80)
200 Meter Run
20 Clusters (115/80)

Run as a team. Split reps as desired.

FRI26APR2019

WOD

Primer
2 Sets:
12 Band Pullaparts https://youtu.be/MpyEGXCLS8M
5 e/leg Single Leg Cone Grabs https://youtu.be/r-3xgwUubng
5 e/leg Split Squat https://youtu.be/J9v-JdRGGHQ

Strength
4 Sets:
8 (4ea) Front Rack Lunges (in place), building
12 (6ea) Russian Twists, light-med weight

Conditioning
AMRAP in 18 minutes:
200 Meter Run
20/16 Calorie Row
16 Air Squats
8 Pullups

If more athletes than rowers, split starting point between rowing and running.

Extra

Jerk from Split (https://youtu.be/l-5-2pMheKw): sets of 3 building to 60%

Split Jerk: 60/3, 70/3, 75/3, 80/3, 85/3, 90/3x3sets

THU25APR2019

WOD

Mobility
1 min each Banded Quad Stretch (1 min e/side) http://bit.ly/2W5mRMv
1 min each Bone Saw Calf Smash https://youtu.be/dDWchJ-Td9M?t=98
2 min Foam Roller T- Spine Mobility https://youtu.be/SQF-0s1CckA

Primer
3 Rounds:
10 Tempo Good Mornings (light-med weight) 5 sec down, 1 sec up
10 Bench ‘Y’s https://youtu.be/foPGkguLimI
10 Donkey Kicks

Conditioning
3 Rounds for Time (15 min cap):
21 Kettlebells Swings (53/35)
18 Burpees
15 Toes to Bar

FRI19APR2019

WOD

Primer
2 Rounds:
10 PVC OHS
10 Superman Extensions
10 DB Curl to Press

Strength
Overhead Squat: 10 minutes to build to heavy set of 2

Conditioning
For Time:
27 Pull-Ups
24 Power Snatches (95/65 | 115/80)
21 Overhead Squats (95/65 | 115/80)
18 Curtis P’s (95/65 | 115/80)

Extra

Tall Clean (straight legs): 3 sets of 3 as warmup

Clean: every 90 sec, building to heavy set of 2 T&G

WED17APR2019

WOD

Primer
2 Rounds:
15 Glute Bridge
20 sec Hollow Hold On PU Bar
400 Meter Bike

Strength
Power Clean: Build to Heavy Single

Conditioning
AMRAP in 8 minutes:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar
…etc

Extra

Conditioning
AMRAP in 4 minutes:
3 Ring MU
10/8 Cal Row