MONMAR30

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/hu0OvYq-iBM

Mobility

:30 Each

-DB Ankle Stretch e/s

-Childs Pose

-Squat Hold

-Seal

Warm-Up

:30 Each

Down Dog–Single Unders

Active Samson–Quick Single Unders

Push-up to Down Dog–High Single Unders

Inchworms–Double Unders

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15

20 Single Arm DB Snatch

40 Double Unders (60 Singles)

20 Burpees

40 Double Unders(60 Singles)

SATMAR28

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/xH2OTbmdsXk

Warm-Up

2 Sets

1 Minute Jog

10 DB Swings (eye level)

15 AbMat Sit-ups

20 Air Squats

Mobility

:30 Each X 2 Rounds

DB Straddle Stretch

DB Ankle Stretch

Wrist Stretch

At Home METCON

Metcon (5 Rounds for time)

“SeaWorld”

On the 5:00 x 5 Rounds:

10 Alternating Single DB Power Clean & Jerk

300m Run

100m Single DB Farmer Carry

FRIMAR27

CrossFitAllen – CrossFit

QUARANTINE CHALLENGE 2020

https://youtu.be/vRCwqQz5mKo

Daily Video

https://youtu.be/1R8drxLt_oQ

Warm-Up

2 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Mobility

Barbell Ankle Stretch: 1 Minute

Squat Hold: 1 Minute

At Home METCON

Metcon (AMRAP – Reps)

In 20 Minutes, complete as many cards as you can:

“Deck of Cards”

Spades – Goblet Squats

Clubs – Burpees

Diamonds – Sit-Ups

Hearts – Single Arm DB Snatches

*score is # of cards finished in 20 minutes
https://www.youtube.com/watch?v=WUTzoxCdF20&feature=youtu.be

THUMAR26

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/jJO6XVTrH7o

Warm-Up

2 Sets

5 Inchworms

30 Second Hollow Hold

10 Scapular Push Ups

30 Second Arch Hold

5 Air Squats (with 3 second pause at the bottom)

Mobility

Couch Stretch 1:00 Each Side

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Cindu”

AMRAP 20:

5 Dumbbell Bent Over Rows (each arm)

10 Pushups

15 Air Squats

30 Double-Unders
*Sub 45 Singles or :30 Practice

Extra

Foam Roll:

Calves 1 min each

Glutes 1 min each

Lats 1 min each

WEDMAR25

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/9dAW_CD3KwQ

Warm-Up

2 Rounds

15 Knuckle Drags

15 Glute Bridges

15 Air Squats

Mobility

:30 Each

DB Ankle Stretch e/s

Childs Pose

At Home METCON

Metcon (Time)

“Three-Peat”

3 Rounds For Time :

200m Run

20 Single Arm Hang Dumbbell Snatches

200m Run

20 Single Arm Dumbbell Power Cleans

200m Run

20 Single Arm Dumbbell Thrusters

*On all DB movements, alternate hands every 5 repetitions.

Extra

Spend 5-7 minutes practicing the following:

HS Walks

Single Leg Squats/Pistols

TUEMAR24

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/FF9RCxJIuI0

Warm-Up

EMOM 9

1: :30 Jump Rope (Single/Double/Double)

2: 10 Cossack Squats

3: :30 Samson each side

Mobility

:45 Seal-Down Dog

:45 Calf/Hamstring Stretch

At Home METCON

Metcon (Time)

“Gravity”

5 Rounds For Time:

Rx

48 Double Unders (72 Singles)

24 Sit Ups

12 Alternating Lunges

6 Turkish Get-Ups (3 e/s)

R+

5 Rounds for Time

50 Double Unders

40 Sit Ups

20 Alternating Lunges

10 Reverse Burpees
Reverse Burpees

https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be

Extra

3 Sets:

Max Unbroken Hand Stand Push Ups/HS Hold

Max Unbroken Strict Pullups/Pull-up Hang

MONFEB23

CrossFitAllen – CrossFit

Daily Video

https://www.youtube.com/watch?v=kqgu2EqAkS4&feature=youtu.be

Warm-Up

:30 Each for 2 rounds

Scap Push Ups

Active Spiderman

Hollow Rocks

Push Up-Down Dog

Mobility

1:00 Pigeon Stretch each side

At Home METCON

Metcon (Time)

“Simple Plan”

3 Rounds For Time:

50 Air Squats

35 Push-ups

20 Alternating DB Cleans
*note DB Weight

Extra

3 Rounds

25 ft HS Walk/3 Wall Walks

10 Glute Bridges

10 Dead Bug Angels

SATMAR21

CrossFitAllen – CrossFit

Daily Video

https://www.youtube.com/watch?v=x6iwzpFSB5U

Warm-Up

2 Rounds

1:00 Jog

10 Cossack Squats

10 Push Up-Down Dog

10 Single Leg V-Ups

then…

DB Goblet Squat Hold :45

DB Overhead Hold :30 Each Arm

At Home METCON

Metcon (Time)

“Tic Tac Toe”

For Time:

3 Rounds of

10 Burpees over DB

15 Ab-Mat Sit-Ups

then…

50 Single Arm DB Thrusters

then…

3 Rounds of

10 Burpees over DB

15 Ab-Mat Sit-Ups

20 Minute time Cap
*Score is total Time

*Record DB weight in notes

*Any unfinished reps count as 1 second on final time

Extra

Midline

3 Giant Sets:

:30 Second High Plank

:30 Second Mountain Climbers

Rest 1 Minute Between Sets

FRIMAR20

CrossFitAllen – CrossFit

Daily Video

https://www.youtube.com/watch?v=mCA00TkO2Q4

Warm-Up

3 rounds

10 Air squats

8 Broom Handle Pass Throughs

6 Push Ups-Down Dog

then…

Couch Stretch :45 each side

Child’s Pose 1:00

Wrist Stretch :30

At Home METCON

Metcon (4 Rounds for time)

Every 4 Minutes for 4 Rounds:

10 Single Arm Russian DB Swings (Each Arm)

100m Single Arm DB Farmers Carry

30 Double Unders
*Score for each round

*Sub 45 Single Unders or :30 Practice

*Switch arms at 50m from Farmer’s Carry

*Enter DB weight in notes

Extra

Metcon (Distance)

How far can you run in 15 minutes?

THUMAR19

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

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
WBs 20/14

Men’s BB 75#

Women’s BB 55#

*Record each Round

Extra

Wrist Stretch: 1 Minute

Quads Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes