Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

Rowling Game

3 Sets with Partner:

+Land Exactly on 100 Meter Row

+Burpee Penalty For Any Meters Over or Under 100 Meters

*Example: 94 or 106 = 6 Burpee Penalty

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Primer

3 Rounds of:

10 Single Leg KB RDLs (each leg)

10 Banded Face Pulls

10 Banded Air Squats

10 Wall Angels

Conditioning

Metcon (3 Rounds for reps)

“Lead Foot”

AMRAP 4:

21/15|R+27/21 Calorie Row

21|R+27 Burpees

21|R+27 Chest to Bar Pull-ups

Rest 4 Minutes

AMRAP 4:

15/9|R+21/15 Calorie Row

15|R+21 Burpees

15|R+21 Toes to Bar

Rest 4 Minutes

AMRAP 4:

9/6|R+15/9 Calorie Row

9|R+15 Burpees

9|R+15 Pull-ups

Extra

Odd-Object Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 15/9 Calorie Bike

Minute 2: 1-2 Rope Climbs

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

Pigeon Pose on Box: 1 Minute Each Side

Child’s Pose on Box: 1 Minute

Then…

Snatch Biased Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press (Behind the Neck)

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

Strength

Overhead Squat (15 Minutes to work up to a Heavy)

5 @ 50%

4 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

1 @ ????

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Power Move”

AMRAP 10:

6 Power Snatches (95/65|R+115/85)

9 Overhead Squats (95/65|R+115/85)

12 Box Jumps (24/20)

Extra

Back Squat Waves

Set 1: 6 Reps @ 72%

Set 2: 4 Reps @ 78%

Set 3: 2 Reps @ 84%

Rest 3 Minutes

Set 4: 6 Reps @ 78%

Set 5: 4 Reps @ 84%

Set 6: 2 Reps @ 90%

Rest 3 Minutes

Set 7: 6 Reps @ 84%

Set 8: 4 Reps @ 90%

Set 9: 2 Reps @ 96%

Performed at % of your 5RM Back Squat

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Barbell Warmup, then…

Movement Prep:

-Pull-Up Progressions

-Power Clean Progressions

-Thruster Progressions

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Hot & Heavy”

Teams of 3, AMRAP 30:

60 Calorie Row

50 Pull-ups|R+30 Bar Muscle Ups

40 Power Cleans

30 Thrusters

Round 1: 75/55|R+95/65

Round 2: 95/65|R+115/85

Round 3: 115/85|R+135/95

Round 4: 135/95|R+155/105

Round 5: 155/105|R+175/115
*One athlete works at a time in this AMRAP 30 team workout

*Teams must complete all reps at one station before moving to the next

*The weight increases with each round for the barbell movements

Extra

Olympic Cycling

On the 4:00 x 4 Sets:

30 Double Unders

5 Ring Muscle Ups

30 Double Unders

5 Push Jerks

Start with 55-60% of 1RM Push Jerk and Build

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch

Primer

3 rounds

10 Banded Monster Walks each direction

10 Banded Pull Aparts

10 Single Leg Glute Bridges each leg

10 Wall Angels

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Outside the Box”

Teams of 2, AMRAP 30:

100 Meter Run, 12 Lunges, 1 Burpee Box Jump

100 Meter Run, 12 lunges, 2 Burpee Box Jumps

100 Meter Run, 12 lunges, 3 Burpee Box Jumps

……………

+Increase Burpee Box Jumps each Round

+Each athlete must complete the round separately before moving up

+One athlete works at a time

+Score is total number of Lunges and Box Jumps (Combined)

Box Height: (24/20)
*Non-Working athlete must complete 10 Ab-Mat Sit-Ups while Working athlete completes their round

Extra

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

3 Seconds Down

3 Seconds Bottom Pause

3 Seconds Stand

Sets 1-3: 60%

Sets 4-6: 64%

Sets 7-9: 68%

CrossFitAllen – CrossFit

Mobility

Roll/Smash for 1:00 each:

W/ KB: Lats – Calves

W/ Foam Roller: Glutes – Hamstrings –

1:00 KB Child’s Pose

1:00 Each side Couch Stretch

Warm-Up

General Warmup and Movement Prep including 5 min Rope Climb Practice

Conditioning

Metcon (AMRAP – Reps)

EMOM 20 Minutes:

1: 12/9 Calorie Bike

2: 12 Kettlebell Swings (50/35|R+70/53)

3: 8 Strict Pullups|R+ 2 Rope Climbs

4: Rest|R+ :40 plank
Men total score = 160|R+130

Women total score = 145|R+115

Extra

Spend 8-10 Minutes on Mobility

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

General Barbell Warm-Up

Movement Prep

3 High Hang Power Cleans

3 Hang Power Cleans

3 Power Cleans

3 High Hang Squat Cleans

3 Hang Squat Cleans

3 Squat Cleans

Weightlifting

1 Power Clean + 1 Hang Squat Clean 1 + Squat Clean (Athletes will have 12 minutes )

Clean Complex

Build to a Heavy:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean
*Athlete must complete all reps without dropping the bar

Conditioning

Metcon (3 Rounds for reps)

AMRAP 4:

Buy-In: 500 Meter Row

7 Squat Cleans (95/65|R+135/95)

25 Double Unders

Rest 4 Minutes

AMRAP 4:

Buy-In: 400 Meter Row

5 Squat Cleans (115/85|R+155/105)

25 Double Unders

Rest 4 Minutes

AMRAP 4:

Buy-In: 300 Meter Row

3 Squat Cleans (135/95|R+185/125)

25 Double Unders
*Each AMRAP is a separate score

*Row does NOT count for reps…it is a buy in

*Only count Cleans and DUs as score

Extra

Strict Gymnastics

0:00 – 6:00

:20 Second Wall-Facing Handstand Hold

2 Strict Ring Muscle-ups (Or Banded Strict)/4 Strict Pull-Ups (Or Banded Strict)

6:00 – 12:00

1 Strict Chest to Bar Pull-up + 15′ Handstand Walk (:30 HS Hold)

2 Strict Chest to Bar Pull-ups + 15′ Handstand Walk (:30 HS Hold)

Strict Chest to Bar Pull-ups + 15′ Handstand Walk(:30 HS Hold)

12:00 – 18:00

25 Double Unders or 50 singles

:15 Second L-Sit on Rings

5 Tempo Ring Rows

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up, then…

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Pec Stretch on Wall: 30 Seconds Each Side

General Barbell Warmup

Movement Prep

Movement Prep

5 Jump in Place

5 Jumps to PVC Target

_

5 Push Press

5 Push Jerks

https://youtu.be/hcRx9CcJjhM

Strength

Push Press + 2 Push Jerk Complex (15 minutes to complete their 5 working sets )

5 Sets:

1 Push Press

2 Push Jerks
*Build or Maintain throughout the 5 sets

*From Rack

Conditioning

Metcon (Time)

“Little Dipper”

21-15-9:

Push Jerks (115/85|R+135/95|R++155/105)

Lateral Barbell Burpees

Extra

Body Armor

3 Giant Sets:

5 Double Kettlebell Hang Cleans

100 Meter Double Kettlebell Front Rack Carry

20/15 Calorie Bike/Row

30 Banded Pull-Aparts

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

General Barbell Warmup

Strength

Back Squat (EMOM 9 min of 1 Tempo Back Squat)

Tempo:

* 5 Seconds Down

* 2 Second Pause

* Aggressively Stand

Build or Maintain across all sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Flinstones”

AMRAP 20:

50 Wallballs (20/14)

40/30 Calorie Row/Bike

30 Toes to Bar

20 Alternating Dumbbell Snatches (50/35)
+In this longer AMRAP workout, we’re looking to choose weights and variations that allow us to complete somewhere in the 1+ to 2+ round range

+This works out to 1 round every 8-12 minutes

Extra

COOL DOWN

1. Lat Foam Roll:

1-2 Minutes Each Side

2. Calf Foam Roll:

1-2 Minutes Each Side

3. Quad Foam Roll:

1-2 Minutes Each Side

CrossFitAllen – CrossFit

Warm-Up

Fun-Shine Warmup and Stretch, then…

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Behind the Neck Snatch Grip Push Press

5 Snatch Grip Romanian Deadlifts

5 Overhead Squats

5 Hang Power Snatch

Conditioning

Metcon (Time)

“Iron Lotus”

Teams of 3

For Time (30 Minute Cap):

800 Meter Med Ball Run (20/14)

80/60 Calorie Row

80 Box Jump Overs (24/20)

80 Overhead Squats (95/65)

80 Hang Power Snatches (95/65)

80 Overhead Squats (95/65)

80 Box Jump Overs (24/20)

80/60 Calorie Row

800 Meter Team Med Ball Run (20/14)
+One athlete moves at a time except on the runs, where teammates will run together for all 800 meters

Extra

Olympic Cycling

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50 Double Unders

Minute 2: 3 Push Presses + 3 Push Jerks

Start at 55% of Estimated 1RM Push Press and Build

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Movement Prep

30 Second Set-up Position Hold (Vertical Shin & Mid-Foot Balance)

15 Second Hold Below Knee (Focus: Protect the Money)

3 Tempo Deadlifts (5 Up, 5 Down)

5 Deadlifts (No Tempo)

Strength

Tempo Deadlift (Build to a Moderate to Heavy Single)

*Tempo: 5 Seconds Up & Down
+A quick 10-12 minutes to work to a moderate single on tempo deadlifts

Holding the 5 seconds up, 5 seconds down tempo will help athletes with:

Body Control

Awareness

Strength

Hypertrophy

Conditioning

Metcon (Time)

“Steam Roller”

For Time Rx:

300m Run, 20 Sit-ups, 2 Deadlifts

300m Run, 20 Sit-ups, 4 Deadlifts

300m Run, 20 Sit-ups, 6 Deadlifts

300m Run, 20 Sit-ups, 8 Deadlifts

300m Run, 20 Sit-ups, 10 Deadlifts

*Barbell: (225/155)

For Time Rx+:

400m Run, 30 Sit-Ups, 2 Deadlifts

400m Run, 30 Sit-Ups, 4 Deadlifts

400m Run, 30 Sit-Ups, 6 Deadlifts

400m Run, 30 Sit-Ups, 8 Deadlifts

400m Run, 30 Sit-Ups, 10 Deadlifts

*Barbell (275/185)
+Looking to choose a moderately heavy weight in “Steam Roller”

+This should be a challenging load, but one that athletes couple complete the sets of 6, 8, and 10 within 2 sets during the workout

Extra

Tempo Front Squat

On the Minute x 9:

1 Tempo Front Squat

Tempo:

5 Seconds Down

2 Seconds Pause

Aggressively Stand

Sets 1-3: 63%

Sets 4-6: 67%

Sets 7-9: 71%