Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Pausing Front Squats (Set of 3 Every 2 Minutes by 5 Sets)

On the 2:00 x 5 Sets:

3 Tempo Front Squats

3 Seconds Down + 3 Seconds Hold

Start at 60% and Build to Moderate Set

Conditioning

Metcon (Time)

“Acid Reflux”

4 Rounds For Time:

10 Chest-to-Bar Pull Ups (or Regular)

12/9 Calorie Assault Bike

9 Thrusters (95/65#)

====R+====

4 Rounds For Time:

15 Chest-to-Bar Pull Ups

12/9 Calorie Assault Bike

9 Thrusters (115/85#)

====Fitness====

4 Rounds For Time:

15 Jumping Pull Ups

10/7 Calorie Assault Bike or Row

9 Thrusters (65/45#)
Time Cap 16 Minutes

Cool Down

GROUP STRETCH

1:00 Child’s Pose + Groin Stretch

:30 Figure 4 (each side)

:30 Eagle Arms (each side)

1:00 Couch Stretch (each side)

At Home METCON

Metcon (Time)

5 Rounds for Time:

15 DB Bent-Over Row

200m Run (or Bike Erg 15/12 cals)

9 DB Thrusters

CrossFitAllen – CrossFit

Warm-Up

General Warmup and stretch…

Conditioning

Metcon (Time)

“Fish out of Water”

For Time:

Row 2000 Meters

Straight into…

10 Rounds of “The Chief” (135/95)

===R+===

For Time:

Row 2000 Meters

Straight into…

10 Rounds of “The Chief” (155/105)

Time Cap 25 Minutes

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats
*Stagger heats by 8-10 Minutes.

*We anticipate this workout to take 17-24 Minutes.

Cool Down

1:00 Child’s Pose

1:00 Couch Stretch

:30 Chest Strech

At Home METCON

Metcon (Time)

For Time:

Run 1-mile

Then 10 Rounds of:

4 Reverse Burpees

6 Push-Ups

9 Air Squats

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

PVC Flow with Jumping Jacks between movements

Conditioning

Metcon (Time)

“NAPALM”

2 Rounds for Time:

20 Chest to Bar Pullups

20 Bar-Facing Burpees

30 Deadlifts (185/135)

40 Wallballs (20/14)

====R+====

10 Muscle Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (20/14

Cool Down

Foam Roller Party

Lower Back

Hamstrings

Calves

IT Band

Quads

Lats (Ouch!)

At Home METCON

Metcon (Time)

2 Rounds for Time:

20 Handstand Push-Ups or Pike Push-Ups

60 Walking Lunges

60 Wide-Stance Unloaded Good Mornings

20 Burpee Broad Jumps

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pec Roll/Stretch

REMINDER

Half of the class will start on the skill, and the other half will start on the bench press, so that we don’t have as many people sharing benches. We will switch after 15 minutes or so.

Skill

Spending 12-15 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…

Strength

Bench Press Pyramid 6-4-2-2-2-4-6 (6-4-2-2-2-4-6, with :30 front plank between sets)

*Athletes will have 15 minutes so complete a set of 6, 4, 2, 2, 2, 4, and 6 reps of bench press

*Your score will be the heaviest set of 2

*Athlete is required to complete a 30 second front plank in between sets

Cool Down

Take a lacrosse ball or foam roller and spend 2-3 mins digging into the chest and behind the shoulder. Be sure to place the ball on the soft tissue and not the bone.

Extra

Ab-Roll Outs x 30 (each) or as many reps as can be accumulated in 5:00

*Use the barbell with a set of bumper plates on. The load doesn’t matter

*place the knees on the ground, align the hands with the shoulders and grab the bar.

*Keeping the arms straight, roll the bar forward while holding a rigid midline (shoulders, hips & knees in one straight line).

*Once a straight line is achieved, or as close as we can get without losing midline stabilization, keeping the arms straight, pulling the arms back towards the hips and return to the starting position

At Home METCON

Metcon (No Measure)

For Quality:

12-8-4-4-4-8-12

Tempo Deficit Push-Ups (4″/2″)

24-16-8-8-8-16-24

Alternating V-Ups

Place hands on an object that is 2-4″ from the ground. This can be anything that has a stable platform

If the deficit is too much, perform a regular push-up, or a push-up from the knees.

CrossFitAllen – CrossFit

Warm-Up

3 Rounds of “Rowling” and then…

Samson Stretch

Downward Dog to Push-Up

Warrior Squat

Conditioning

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Single Dumbbell Front Squats (50/35)

15/12 Calorie Row

====R+====

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Double Dumbbell Front Squats (50/35)

15/12 Calorie Row
*We want to aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.

*Stagger Heats by 1:30 if not enough rowers

Cool Down

:30 Pigeon on the box (each side)

:30 Shoulder stretch on the box (1:00)

:30 Static Calf Stretch (each side)

:30 Peeling Cobra’s

Extra

Accumulate 2:00 of:

L-Sit Movement

Everytime there is a break, perform 10 Sit-Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 Broad Jumps Movement

15 Squats*

200m Run

For the Squats, hold a household item like a bear-hug or in the front rack position (optional)

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf/Ankle Stretch

Pigeon Stretch

Front Rack Stretch

Conditioning

Metcon (Time)

3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups (14/10)

12 Clean and Jerks (95/65)

====R+====

3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups (20/14)

12 Clean and Jerks (135/95)

Cash Out

Lil’ Upper Body Pump Finisher – NOT For Time:

20-15-10

Empty Barbell Rows

Empty Barbell Curls

Push-Ups

Cool Down

:30 Samson Stretch (each side)

:30 Static Quad Stretch (each side)

:30 Static Hamstring Stretch (each side)

:30 Banded Lat Stretch (each side) – suspended from Pull-Up bar

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

30 Sit-Ups

30 Lunges (in-place)

30 Push-Ups

CrossFitAllen – CrossFit

Warm-Up

General Warmup including PVC Flow, then…

Calf/Ankle Stretch

Warrior Squat

Overhead Wall Stretch

Strength

Snatch Complex 2+2+2 (2 Power Snatch+2 Overhead Squats+2Squat Snatch)

Every 90 Seconds for 5 Sets, athletes will complete 2 Power Snatch + 2 Overhead Squats + 2 Squat Snatch

Conditioning

Metcon (Time)

“OVER AND OUT”

For Time:

20 Power Snatches (75/55)

20 Lateral Barbell Burpees

20 Overhead Squats (75/55)

20 Lateral Barbell Burpees

20 Squat Snatches (75/55)

=====R+=====

For Time:

20 Power Snatches (95/65)

20 Lateral Barbell Burpees

20 Overhead Squats (95/65)

20 Lateral Barbell Burpees

20 Squat Snatches (95/65)

Cool Down

Group Stretch – Lower Back & Shoulder Love

:30 Child’s Pose

:30 Cobra Hold

:30 Static Elbow to Instep (each side)

:30 Pigeon Stretch (each side)

:30 Floor Chest Stretch (each side)

At Home METCON

Metcon (Time)

For Time:

40 Jumping Squats

20 Burpees Over an Object

40 Overhead Lunges (in-place)*

20 Burpees Over an Object

40 Jumping Squats

*hold a household object overhead in one or both hands

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Front Rack Stretch: 1 Minute

Active Twisted Cross: 1 Minute

Forearms Stretch: 1 Minute

Barbell Ankle Stretch: 1 Minute

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Casino Royale”

With a Partner, split reps however you choose

AMRAP 20:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

20/15 Calorie Assault Bike

Metcon (AMRAP – Rounds and Reps)

“Casino Royale”

With a Partner, split reps however you choose

AMRAP 20:

20 Hang Power Cleans (95/65)

20 Front Squats (95/65)

20 Push Press (95/65)

20/15 Calorie Assault Bike

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

20 Double Dumbbell Hang Power Cleans

10 Shuttle Runs [10 Meters]

20 Double Dumbbell Front Squats

10 Shuttle Runs [10 Meters]

20 Double Dumbbell Push Press

10 Shuttle Runs [10 Meters]

Extra

Body Armor

3 Sets:

10 Strict Toes To Bar

:20 Seconds Hanging L-Sit

30 AbMat Sit-ups

Rest As Needed Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf/Ankle Stretch:30 Seconds Each Side

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 30 Seconds

Conditioning

Metcon (Time)

“Muscle Memory”

5 Rounds For Time:

12 Box Jump Overs (24/20)

9 Power Snatches (95/65)

12 Chest to Bar Pullups

====R+====

12 Box Jump Overs (30/24)

9 Power Snatches (115/85)

6 Bar Muscle-ups

25 Minute Cap

At Home METCON

Metcon (Time)

5 Rounds For Time:

16 Single Arm Devil’s Press (6 Each Side)

60 Double Unders (90 Singles)

Extra

Upper Body Pulling Stamina

5 Rounds Not For Time:

2,000 Meter Bike

10 Strict Pull-Ups

CrossFitAllen – CrossFit

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE

Conditioning

Metcon (Time)

“Midline Miles”

For Time:

40 AbMat Sit-ups

200 Meter Run

40 AbMat Sit-ups

400 Meter Run

40 AbMat Sit-ups

600 Meter Run

40 AbMat Sit-ups

800 Meter Run

====R+====

50 AbMat Sit-ups

200 Meter Run

50 AbMat Sit-ups

400 Meter Run

50 AbMat Sit-ups

800 Meter Run

50 AbMat Sit-ups

1 Mile Run

30 Minute Cap
If Unable to Run, sub:

Row 250-500-750-1000

Bike 500-1000-1500-2000

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Glutes

Hip Flexors