Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

Gen warmup and stretch, then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Back Squat (3 sets of 5 )

– Athletes will work through 3 working sets of 5 heavy reps, record heaviest set

– They have the choice to increase weight each set or stay at the same challenging load across all 3

Conditioning

Metcon (Time)

“Dirty Water”

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row

Extra

Part A – Snatch Grip Sotts Press

5 Minutes to Build to Moderate Set of 3

Part B – Snatch Drop

5 Minutes to Build to Moderate Set of 3

CrossFitAllen – CrossFit

Conditioning

Metcon (Time)

“Chips Ahoy”

For Time in Teams of 2 / 30 Min Cap:

50 Chest to Bar Pull-ups

400 Meter Run

30 Overhead Squats (115/75 | R+ 135/95)

800 Meter Run

30 Overhead Squats (115/75 | R+ 135/95)

400 Meter Run

50 Chest to Bar Pull-ups
Run together – scale weight on Overhead, if unable to Overhead – Front Squat. Scale with reg pull-ups, strict or a hard band.

CrossFitAllen – CrossFit

Warm-Up

Dyanic Warmup and stretch:

Barbell warmup:

5 Good Mornings

5 Strict Press & Reach

5 Romanian Deadlifts

Then – DL Progression (focus on tapping or “click” the floor – push away from floor)

Then – DB Clean & Jerk Prog (Focus on drive through feet – extend the hips)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Single Arm Hang Clean and Jerks (50/35 | R+ 60/45)

25/18 Cal Row

20 Lateral Barbell Burpees

15 Deadlifts (225/145 | R+ 275/195)
Pace accordingly on all movements to stay consistent across the 16 minutes.

Extra

Barbell Cycling

For Time:

8 Squat Cleans (55%)

6 Squat Cleans (65%)

4 Squat Cleans (75%)

2 Squat Cleans (85%)

CrossFitAllen – CrossFit

Strength

Strength and Skill

Bench Press (Build to Heavy set of 3)

Conditioning

Metcon (AMRAP – Reps)

“Swole Cycle”

Tabata Style:

Strict Pull-Ups

30′ Shuttle Runs

Push-ups

30′ Shuttle Runs

Tabata: 8 Rounds of :20 On / :10 Off
Complete all 8 rounds at one movement before switching to next

CrossFitAllen – CrossFit

Warm-Up

Gen Warmup and stretch, then barbell warmup and P Clean Prog:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 High Hang Power Cleans (Pockets)

5 Hang Power Cleans (1 Inch Above Knee)

5 Power Cleans (Floor)

Strength

3 Pos Power Clean (Build to a Heavy Single)

High Hang Power Clean + Hang Power Clean + Power Clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

“IHOP”

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85 | R+ 135/95)
Move at a moderate row pace that allows you to attack the barbell

Extra

Skill Conditioning

5 Sets, Not For Time:

Station A: 100′ Double Dumbbell Overhead Walk (35’s, 25’s)

Station B : 50′ Handstand Walk / 3 min Handstand Work (counts toward extra for Aug)

CrossFitAllen – CrossFit

Conditioning

Metcon (3 Rounds for time)

On the 10:00 for 3 Rounds:

100 M Farmers Carry (53’s/35’s)

20 Toes to Bar

30 Walking Lunges

20 Wallballs (20/14)

100 M Farmers Carry (53’s/35’s)
If not complete by 9:00 min mark stop and rest, scale next round to finish by 9 min mark.

Extra

Midline

3 Sets, Not For Time:

7 Inchworms

21 GHD Sit-Ups

CrossFitAllen – CrossFit

Warm-Up

Run Warmup

200 Meter Run

60 Seconds

Cossack Squats Click Here

Plate Front Raises to Overhead

40 Seconds

Active Samson + Air Squat

Plate Hops Click Here

30 Seconds

Slow Air Squats

Plate Counterbalance Squats

Strength

Front Squat (In 5 Sets Build to Heavy/Max Single)

4 X 40%

3 X 60%

2 X 80%

1 X 90-95%

1 X 102+%

Rest 90secs btw sets

Conditioning

Metcon (Time)

3 Rounds:

400 Meter Run

12 Single DB Power Snatches (50/35 | R+ 60/45)

21 Single Dumbbell Squats (50/35 | R+ 60/45)

Extra

8 rds, one every 90 secs, start 50% of max – add 5-10 lbs each round, before WOD but after Front Squat:

Power Snatch

Overhead Squat

Squat Snatch

CrossFitAllen – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

“31 Heroes”

Teams of 2, AMRAP in 31 min:

Partner A:

8 Thrusters (115/85 | R+ 135/95)

10 Chest to Bar PU/ 5 Rope Climbs

12 Box Jumps (24/20 | R+ 30/24)

Partner B:

400 Meter Run
– One partner is always out for a run while the other works through the three inside movements.

– Athletes switch stations when one partner is back from the run

– Teammates will pick up where the other athlete left off

– For example: If one athlete finished 5 Thrusters , the returning partner will start on Thruster number 6, etc…

CrossFitAllen – CrossFit

Warm-Up

Gen warmup and dynamic stretch into…..

Barbell warm-up

Then……

5 Hang Muscle Cleans

5 Muscle Cleans

5 Power Cleans

Conditioning

Metcon (AMRAP – Reps)

“Blockbuster”

AMRAP 5:

Buy-In: 50/35 Cal Row

Max Rounds of “The Chief” (135/95)

Rest 5 Minutes

AMRAP 5:

Buy-In: 35/25 Cal Row

Max Rounds of “The Chief” (155/105)

Rest 5 Minutes

AMRAP 5:

Buy-In: 20/15 Cal Row

Max Rounds of “The Chief” (175/125)

1 Round of “The Chief”: 3 Power Cleans 6 Push-ups 9 Air Squats
– Choose the barbell cycling option that keeps you moving forward with as little rest as possible

– If not enough rowers, start a second group on the rest 5 min, bike is 35/25, 25/18, 15/10 and is RX

Extra

Jerk, build to a heavy double – 6 rounds, every 90 secs (start at 40% of max)

CrossFitAllen – CrossFit

Mobility

LX Trap Smash (wall)

BB Quad Roll

6 Ea Prone IYT’s (2 sets)

15 KB Hollow Rocks (20’s/15’s)(2 sets)

Conditioning

Metcon (Time)

For Time:

1 Mile Run

Directly Into…

50-40-30-20-10:

Double Unders

AbMat Sit-ups