Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Easy Row/Bike

Single Unders

Glute Bridges

Moderate Row /Bike

Single Unders

Single Leg Glute Bridges (15 Seconds Each)

Faster Row/Bike

Single Unders

Glute Bridge Walkouts

Barbell Warmup

Mobility

Pigeon Pose: 1 Minute Each Side

Seal Pose: 1 Minute

Wrist Stretch: 30 Seconds

Strength

Deadlift (Heavy Set of 5, then 4, then 3)

*15 minutes to build to a heavy set of 5, heavy set of 4, and heavy set of 3

3 Warm-up Sets

3 Sets of 5 (building)

2 Sets of 4 (building)

1 Set of 3

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Deadbolt”

AMRAP15:

40 Double Unders

20/16 Calorie Row/Bike

10 Deadlifts (185/125)

*sub 60 singles

R+

AMRAP 15:

60 Double Unders

30/24 Calorie Row/Bike

15 Deadlifts (225/155)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

HOME GYM

AMRAP 15:

40 Double Unders

20 Burpees

40 Double Unders

20 Double Dumbbell Deadliffts (50’s/35’s)

Extra

AMRAP 8:

5 Burpees to Target (6″)

3 Kipping Handstand Push-ups

5 Burpees to Target (6″)

6 Kipping Handstand Push-ups

5 Burpees to Target (6″)

9 Kipping Handstand Push-ups

…

Add 3 Handstand Push-ups Each Round

CrossFitAllen – CrossFit

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

PVC routine

Pull Up Progressions

Conditioning

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Metcon (Time)

1/2 Murph

For Time:

800m Run

50 Pullups

100 Pushups

150 Air Squats

800m Run

CrossFitAllen – CrossFit

Mobility

Spending 5-7 Minutes Rolling/Smashing:

Calf

Glutes

Hips

Quads

Lats

Active Recovery WOD

Metcon (No Measure)

At 60% of your capacity, complete:

8-10 Minutes on a bike

15 Glute Bridges

15 Dead Bug Angels

15 Supermans

8-10 Minutes on a rower

15 Glute Bridges

15 Dead Bug Angels

15 Supermans

8 Minute Jog

15 Glute Bridges

15 Dead Bug Angels

15 Supermans

Conditioning

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cool Down

1 Minute of Each:

Pigeon Each Side

Couch Each Side

Chest/Pec Stretch on Wall/Rig

Straddle Stretch

CrossFitAllen – CrossFit

Warm-Up

1 Minute Each

Easy Bike

Active Samson

Push-up to Down Dog

45 Seconds Each

Moderate Bike

Step Back Lunges

Active Spidermans

30 Seconds Each

Faster Bike

Box Step-Ups (Low Box)

Lateral Box Step-Overs (Low Box)

Mobility

Pigeon Pose on Box: 45 Seconds Each Side

Child’s Pose on Box: 45 Seconds

Ankle Stretch on Box: 45 Seconds Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Southpaw”

AMRAP 15:

3 Kettlebell Swings (53/35)

3 Box Step-ups (24″”/20″”)

3 Calorie Bike or Row

6 Kettlebell Swings (53/35)

6 Box Step-ups (24″”/20″”)

6 Calorie Bike or Row

9 Kettlebell Swings (53/35)

9 Box Step-ups (24″”/20″”)

9 Calorie Bike or Row

…

Add [3] Reps Per Round

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Single Dumbbell Floor Presses (Each Side)

20 Single Dumbbell Russian Swings

30 Second Hollow Hold

Dumbbell: 50/35

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Quads

Glutes

Lower Back

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

30 Seconds Each

Jumping Jacks

Lateral Squats

Lateral Hops in Place

Inchworm to Push-ups

Lateral Hops Over Dumbbell

Slow Air Squats

Single Dumbbell Warmup

Each Side With Lighter Weight:

5 Deadlifts

5 Single Arm Russian Swings

5 Strict Press

5 Burpees

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

Seal Pose: 1 Minute

DB Goblet Squat Hold: 30 Seconds

Dead Hang on Pullup Bar: accumulate 1 Minute

Conditioning

Metcon (Time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

8 Single DB Alternating Snatch (50/35)

8 Over-and Back Hops Over DB

12 Single DB Gobblet Squat (50/35)

8 Over-and Back Hops Over DB

8 Single DB Alternating Snatch (50/35)

Rx+

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)
*Complete the listed work for time and rest until the next 4-minute window begins

*To help maintain intensity, these rounds should take 3 minutes or less – giving you at least 1 minute of rest

*Record your time for each interval

*Your final score is the slowest of the 5

At Home METCON

Metcon (Time)

“Dirt Devil”

On the 4:00 x 5 Rounds:

8 Single DB Alternating Snatch (50/35)

8 Over-and Back Hops Over DB

12 Single DB Gobblet Squat (50/35)

8 Over-and Back Hops Over DB

8 Single DB Alternating Snatch (50/35)

Rx+

“Dirt Devil”

On the 4:00 x 5 Rounds:

5 Devil Presses (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

15 Double Dumbbell Squats (50’s/35’s)

10 Over-and-Back Hops Over Dumbbell

5 Devil Presses (50’s/35’s)

Extra

Body Armor

4 Giant Sets:

40 Banded Good Mornings

20 Alternating Pistols

10 Pausing Weighted Glute Bridges

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Single Unders

Easy Bike/Row

Push-up to Down Dog

Single Unders

Easy-Moderate Bike/Row

Front Plank on Hands

Single Unders/DUs

Moderate Bike/Row

Shoulder Taps

DUs or Practice

Faster Bike/Row

Mountain Climbers

Mobility

Chest Stretch on Wall: 45 Seconds Each Side

Seal Pose: 45 Seconds

Wrist Stretch: 30 Seconds Each Direction

Conditioning

Metcon (Time)

“Underground”

For Time [30 Minute Cap]:

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

10/7 Calorie Assault Bike or Row

RX+

100 Double Unders, 50 AbMat Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 AbMat Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 AbMat Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 AbMat Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 AbMat Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

12/9 Calorie Assault Bike or Row
*Bike calories every 3 minutes will interrupt your progress on the 3 other movements in todays high-rep workout

*Every 3 minutes [starting at 0:00] you’ll complete 10/7 or R+12/9 Assault Bike or Row calories

*With whatever time remains in the 3-minute window, you’ll complete as many reps as you can on the “scored portion” of the workout

*This should work out to roughly 1 minute of biking or Rowing and 2 minutes spent on the double unders, sit-ups, and/or hand release push-ups

*After getting off the bike or Rower, you’ll pick up wherever you left off in the workout

At Home METCON

Metcon (Time)

For Time [30 Minute Cap]:

80 Double Unders, 40 Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

150 Meter Run

RX+

100 Double Unders, 50 Sit-ups

25 Hand Release Push-ups

80 Double Unders, 40 Sit-ups

20 Hand Release Push-ups

60 Double Unders, 30 Sit-ups

15 Hand Release Push-ups

40 Double Unders, 20 Sit-ups

10 Hand Release Push-ups

20 Double Unders, 10 Sit-ups

5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:

200 Meter Run

Extra

Gymnastic Capacity

AMRAP 2: Handstand Walk or Get Upside Down

Rest 30 Seconds

AMRAP 2: Dead Stop Strict Handstand Push-ups (1 Second Pause in Bottom)

Rest 30 Seconds

AMRAP 2: Handstand Walk or Get Upside Down

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Medicine Ball Deadlifts

Active Samson

Squats to Medicine Ball (Butt to Ball)

Active Spidermans

Medicine Ball Strict Press

Inchworm to Push-ups

Medicine Ball Slams

Superman Hold

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

EMOM 8: 1 Power Clean + 2 Pause Front Squats

EMOM 8

Athletes will complete the following each minute:

1 Power Clean

2 Pausing Front Squats (2 seconds in the bottom of squat)
Minutes 1&2: 50% 1RM FS

Minutes 3&4: 55% 1RM FS

Minutes 5&6: 60% 1RM FS

Minutes 7&8: 65% 1RM FS

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Laces Out”

AMRAP 15:

6 Strict Pull-Ups|R+ 4 Bar Muscle-ups

9 Push Presses (95/65|R+135/95)

15 Deadlifts (95/65|R+135/95)

21 Wallballs (20/14)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 18:

6 Strict Pull-ups or Odd Object Rows

9 Double Dumbbell Push Presses

15 Double Dumbbell Deadlifts

21 Jumping Air Squats

Extra

Body Armor

3 Giant Sets:

9 Double Kettlebell Hang Clean (53’s/35’s)

50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)

Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

then…

Funshine Warmup

then…

Power Clean Progressions

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Mind Eraser”

with a partner, alternating full rounds

AMRAP 25:

7 Power Cleans

7 Burpees|R+ Bar Facing Burpees

200 Meter Run

Weight on Power Cleans go up after each partner completes 2 rounds

1&2: 115/85|R+135/95

3&4: 135/95|R+155/115

5&6: 155/115|R+185/135

7&8: 185/135|R+205/155

9&10: 205/155|R+225/185

CrossFitAllen – CrossFit

Warm-Up

1 Round

1 Minute Glute Bridges

30 Seconds Walkouts (Wide Stance Inch Worm to Pushups)

1 Minute Single Leg Glute Bridges (30 Seconds Each)

30 Seconds Walkouts

1 Minute Glute Bridge Walkouts

30 Seconds Walkouts

1 Minute Air Squats

30 Seconds Walkouts

Mobility

Frog Stretch: 1 Minute

Barbell Squat Hold: 1 Minute

Strength

3 Position Power Snatch (Athletes will have 12 minutes to work to a heavy)

1 Power Snatch from the Pockets + 1 Power snatch from above the knee + 1 Power Snatch from the ground
*This is to be done as a complex (do not drop the bar until complex is completed)

Conditioning

Metcon (Time)

“Red Zone”

Rx

15-12-9-12-15

Hang Power Snatch (75/55)

Thrusters (75/55)

R+

21-15-9-15-21:

Hang Power Snatch (75/55)

Thrusters (75/55)
*This should be a weight that allows you to cycle 30+ reps unbroken when fresh at the more challenging movement

At Home METCON

Metcon (Time)

“Red Zone”

30-20-10-20-30:

Single Dumbbell Hang Power Snatch (50/35)

Single Dumbbell Thrusters (50/35)

Extra

Body Armor

3 Rounds:

45 Seconds Banded Pull-Aparts

45 Seconds Hollow Rocks

45 Seconds Banded Tricep Extensions

45 Seconds Banded Good Mornings

Rest 1 Minute Between Rounds

CrossFitAllen – CrossFit

Warm-Up

Spending 5-7 Minutes Rolling/Smashing

then…

2 Rounds

30 Seconds Straight Leg Sit-ups

30 Seconds Active Samson

30 Seconds Arch-ups

30 Seconds Active Spidermans

2 Rounds

30 Seconds Flutter Kicks

30 Seconds Step Back Lunges

Mobility

Pike Stretch: 45 Seconds

Up Dog: 45 Seconds

Down Dog: 45 Seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Onside Kick”

AMRAP 16:

5 Ab Mat Sit Ups, 20 Box Step Ups, 100m Farmers Carry

10 Ab Mat Sit Ups, 20 Box Step Ups, 100m Farmers Carry

15 Ab Mat Sit Ups, 20 Box Step Ups, 100m Farmers Carry

24/20 inch box

50’s/35’s for Farmers Walk

R+ Sub 30ft HS Walk for Farmers Carry

…

[Add 5 Ab Mat Sit Ups Each Round]
*Your score at the end of the 16 minutes is total rounds + reps

*100m Farmers Carry is worth 2 reps

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Onside Kick”

AMRAP 16:

5 AB Mat Sit-Ups, 20 Lunges, 50′ Bear Crawl

10 Ab Mat Sit-ups Toes to Bar, 20 Lunges, 50′ Bear Crawl

15 Ab Mat Sit ups, 20 Lunges, 50′ Bear Crawl

…

[Add 5 Ab Mat Sit Ups Each Round]

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Lats

Quads

Glutes

Lower Back