Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

3 Sets for Quality:

15 Med Ball Hamstring Curls

10 Single Leg Dumbbell RDL Each Leg

0:40 L-Sit or Plank Hold

*Rest as Needed

Conditioning

Metcon (Time)

“HORSESHOES”

5 Rounds For Time:

12 Toes to Bar

100 Meter Farmers Carry (50’s/35’s)

15/12 Calorie Assault Bike

====Fitness====

12 Knees to Chest

100 Meter Farmers Carry (athlete’s choice)

12/9 Calorie Assault Bike

Extra

Run: Long

4 Rounds:

200m Fast

200m Easy

—3 Minute Rest—

3 Rounds:

200m Fast

200m Easy

—3 Minute Rest—

2 Rounds:

200m Fast

200m Easy

—3 Minute Rest—

1 Round:

200m Fast

200m Easy

At Home METCON

Metcon (Time)

5 Rounds for Time:

24 Ab Mat Sit Ups

100 Meter Farmers Carry

200 Meter Run

CrossFitAllen – CrossFit

REMINDER

Saturday is Open Gym. There will not be an instructor lead class. Feel free to work on your own, or follow the warmup and Metcon provided.

Warm-Up

Run 100m

0:30 Seal to Down Dog

0:30 Air Squats

Run 100m

0:30 Active Samson

0:30 Knuckle Drags

Run 100m

0:30 Active Spiderman

0:30 Inchworm to Push Up

then…

Barbell Warmup and Pull-up Progressions

then…

Take 2-3 sets to work up to your power clean weight for the workout

Conditioning

Metcon (Time)

“BLUE COLLAR”

3 Rounds For Time:

400 Meter Run

20 Pull-ups|R+C2B Pullups

10 Power Cleans (155/105|R+185/125)

====Fitness====

300 Meter Run

20 Pull-ups (jumping/banded/etc.)

10 Power Cleans (moderate heavy barbell)

At Home METCON

Metcon (Time)

3 Rounds for Time:

400 Meter Run

20 Double Dumbbell Bent Over Rows

10 Double Dumbbell Power Cleans

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

Athletes competing in the Battle of the Border should use Friday as a rest/recovery day. Come in and ride a bike, row, or run…but make sure to spend some time rolling, smashing, and stretching as well. HYDRATE and FUEL your body…we will be out there all day.

Weightlifting

Hang Snatch Complex (Build to a Heavy in 12 Minutes)

3 Hang Power Snatches

2 Overhead Squats

1 Hang Squat/Power Snatch
*Start light a build in small increments

*We should be able to get 4-5 sets

Conditioning

Metcon (Time)

“ARMS WIDE OPEN”

For Time 18 Minute Cap:

30 Hang POWER Snatches (75/55)

30 Double Dumbbell Push Press (50/35)

30 Overhead Squats (75/55)

30 Bar-Facing Burpees

30 Hang POWER Snatches (75/55)

====R+====

30 Hang POWER Snatches (75/55)

30 Handstand Push-ups

30 Overhead Squats (75/55)

30 Bar-Facing Burpees

30 Hang SQUAT Snatches (75/55)

====FITNESS====

20 Hang POWER Snatches (athlete’s choice)

30 Double Dumbbell Push Press (athlete’s choice)

20 Overhead Squats/Front Squats (athlete’s choice)

30 Burpees

20 Hang POWER Snatches (athlete’s choice)

Extra

3 Rounds Not for Time:

0:20 Hanging Flutter Kick

10 Strict Toes to Bar

1:00 Hollow Hold

Extra

Long Bike

4 Rounds:

4 Minutes Moderate

2 Minutes Easy

At Home METCON

Metcon (Time)

30 Alternating DB Snatches

30 Double Dumbbell Push Press

30 Double DB Front Squats

30 Burpees over DB

30 Alternating DB Snatches

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

REMINDER

Competitors doing the Battle on the Border should do the Comp Technique Work instead of the Metcon

Skill

Spending 8-10 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…

Conditioning

Metcon (AMRAP – Rounds)

EMOM 20 (4 Rounds)

Minute 1: 12/9 Calorie Bike

Minute 2: :40 Plank Hold

Minute 3: 12/9 Calorie Row

Minute 4: 12 Single KB Front Rack Lunges (6 each arm(53/35))

Minute 5: Rest

====FITNESS====

Minute 1: 10/7 Calorie Bike

Minute 2: :30 Plank Hold

Minute 3: 10/7 Calorie Row

Minute 4: 12 Single KB Front Rack Lunges (6 each arm(athlete’s choice))

Minute 5: Rest
*Score is number of minutes completed as prescribed, not including rest

*Max score = 16

Extra

4 Rounds Not For Time:

10 Candlesticks/Dragonflies (hold on to kettlebell)

10 Lying Superman Raises (0:02 pause top of each rep)

20’ Heavy Kettlebell Suitcase Carry L

20’ Heavy Kettlebell Suitcase Carry R

Comp Technique Work

3 Minute AMRAP

10 Alternating DB Snacthes at a weight lighter than your comp weight

20 Double Unders/30 Singles

5 Toes to Bar

3 Pullups/Chest to Bar or 1 Bar Muscle Up

Rest 3 Minutes

:20 on :20 off for 2 Rounds

Hang Clean and Jerks at a weight lighter than your comp weight

8 Burpee Double Jumps Over Bar

:20 on :20 off for 2 Rounds

Hang Clean and Jerks at a weight lighter than your comp weight

Rest 3 Minutes

Squat Clean Technique

EMOM 6

2 complexes at each competition barbell (ex. Rx Mens 95/135/185 or 115/155/225)

1 Clean Grip High Pull

1 Hang Squat Clean

1 Squat Clean

At Home METCON

Metcon (No Measure)

EMOM 20 (4 Rounds)

Minute 1: 5 10 Meter Shuttle Runs

Minute 2: :40 Plank Hold

Minute 3: 5 10 Meter Shuttle Runs

Minute 4: 20 Step Back Lunges

Minute 5: Rest

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 2:00 for 4 sets:

5 Deadlifts

4 Box Step Overs

3 PushJerks

Building in weight each set until at or above working weight

Conditioning

Metcon (2 Rounds for reps)

“SK8ER”

AMRAP 8:

15 Deadlifts (115/85|R+135/95)

12 Box Jump Overs (24″/20″)

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

Rest 4 Minutes

AMRAP 8:

15 Deadlifts (95/65|R+115/85)

12 Box Jump Overs (24″/20″)

9 Push Jerks (95/65|R+115/85)

====FITNESS====

AMRAP 8:

15 Deadlifts (athlete’s choice)

12 Box Jump/Step Overs (athlete’s choice)

9 Push Jerks (athlete’s choice)

Rest 4 Minutes

AMRAP 8:

15 Deadlifts (athlete’s choice)

12 Box Jump/Step Overs (athlete’s choice)

9 Push Jerks (athlete’s choice)
*score each AMRAP separately

*barbell decreases in weight for 2nd AMRAP

*use the same barbell for Deadlift and Push Press

Extra

EMOM 9

Min 1-3:

10 Light Romanian Deadlift

Min 4-6:

10 Feet Elevated Ring Rows

Min 7-9:

20 Banded Pull-Aparts

Extra

Deadlift

4 sets of 3 Dead Stop Deadlifts @ 73%

4 Sets of 3 Touch and Go Deadlifts @ 78%

At Home METCON

Metcon (2 Rounds for reps)

AMRAP 8:

15 Double Dumbbell Deadlifts

12 Tuck Jumps

9 Double Dumbbell Push Jerks

Rest 4 Minutes

AMRAP 8:

15 Double Dumbbell Deadlifts

12 Tuck Jumps

9 Double Dumbbell Push Jerks

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 5 Sets:

3 Hang Squat Cleans

Increase weight each set to a heavy for the day

Conditioning

Metcon (Time)

“DOUBLE STUFFED”

4 Rounds For Time:

400 Meter Row

60|R+80 Double Unders

12 Hang Squat Cleans (95/65|R+115/85)

====FITNESS====

300 Meter Row

120 Singles

12 Hang Squat Cleans (athlete’s choice)
*Hang Squat cleans should be done in 1-2 sets

Extra

3 Sets:

10-15 Ring Push-Ups

3 Sets:

10 Plank Walk-Outs

3 Sets:

10 Dumbell Z-Press

1:00-2:00 Rest Between Sets

Extra

Bench Press

Build to a heavy single, then…

5 sets of 3 @ 80% of heavy

At Home METCON

Metcon (Time)

4 Rounds For Time:

400 Meter Run

80 Double Unders

12 Double Dumbbell Hang Squat Cleans

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Primer

3 Sets for Quality:

15 Med Ball Hamstring Curls

10 Single Leg Dumbbell RDL Each Leg

0:30 L-Sit or High Plank

Conditioning

Metcon (Time)

“TIPPY TOES”

7|R+10 Rounds For Time 22 Min cap:

10 Toes to Bar

10 Burpees

100 Meter Run

====FITNESS====

7 Rounds For Time:

10 Knee Raises

10 Burpees

100 Meter Run

Extra

Row: Long

1200 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Fast Pace

200 Meters at Easy Pace

800 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Faster Pace

200 Meters at Easy Pace

600 Meters at Moderate Pace

200 Meters at Easy Pace

300 Meters at Fastest Pace

200 Meters at Easy Pace

At Home METCON

Metcon (Time)

10 Rounds for Time:

10 Ab Mat sit Ups

10 Burpees

100 Meter Run

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“ALL STAR SPECIAL”

With a Partner For Time 35 Min Cap

3 Rounds:

24 Thrusters (75/55)

24 Pull-ups

600 Meter Run

3 Rounds:

18 Thrusters (95/65)

18 Chest to Bar Pull-ups

600 Meter Run

3 Rounds:

12 Thrusters (115/85)

12 Burpee Pull Ups

600 Meter Run

====R+====

3 Rounds:

24 Thrusters (95/65)

24 Pull-ups

800 Meter Run

3 Rounds:

18 Thrusters (115/85)

18 Chest to Bar Pull-ups

800 Meter Run

3 Rounds:

12 Thrusters (135/95)

12 Bar Muscle-ups

800 Meter Run

====FITNESS====

3 Rounds:

20 Thrusters (athlete’s choice)

20 Ring Rows

500 Meter Run

3 Rounds:

16 Thrusters (athlete’s choice heavier)

16 Pull-Ups

500 Meter Run

3 Rounds:

12 Thrusters (athlete’s choice heaviest)

12 Burpee Jumping Pull-Ups

500 Meter Run
*Athletes will run together

*Athletes will split reps evenly, one athlete working at a time

Extra

Strength Work

Clean & Jerk – 3 x 2 reps

Back Squat – 3 x 3 (loading should be between 75-85% of 1 RM or a load that is heavy for 3 reps)

After each set, 3 Box Jumps (for height – focus on explosiveness)

At Home METCON

Metcon (Time)

AT HOME

For Time

3 Rounds:

12 DB Thrusters

12 DB Alternating Renegade Rows

20 Sit-Ups

600 Meter Run

3 Rounds:

9 DB Thrusters

9 DB Alternating Renegade Rows

15 Sit-Ups

600 Meter Run

3 Rounds:

6 DB Thrusters

6 DB Alternating Renegade Rows

10 Sit-Ups

600 Meter Run

*Score = Time it takes to complete the workout

===============================

EQUIPMENT FREE

For Time

3 Rounds:

24 Jump Squats

12 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)

600 Meter Run

3 Rounds:

18 Jump Squats

9 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)

600 Meter Run

3 Rounds:

12 Jump Squats

6 Push-Up to Mountain Climber (perform one push-up + 1 mountain climber)

600 Meter Run

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Every 1:30 for 5 Sets

1 Snatch Pull + 1 Hang Power Snatch + 1 Snatch Balance

*Increase weight over the 5 sets, stopping at or above working weight

Conditioning

Metcon (Time)

“THE FLIP SIDE”

For Time: Cap at 25:00

3 Rounds:

21 Double Dumbbell Push Press (35/25)

12 Power Snatches (75/55)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (75/55)

====R+====

3 Rounds:

21 Kipping Handstand Push-ups

12 Power Snatches (95/65)

Directly Into…

3 Rounds:

21 Bar-Facing Burpees

12 Power Snatches (95/65)

====FITNESS====

3 Rounds:

21 Double Dumbbell Push Press

12 Power Snatches

Directly Into…

3 Rounds:

21 Burpees over Bar (any style)

12 Power Snatches
Score = Time it takes to complete the workout

Extra

Ring Dips

As Strict as Possible. If unable to do strict, you may kip

If able to do 5-9 unbroken, then your sets are:

4-3-3-3-2

If able to do 10-14 unbroken, your sets are:

9-8-7-7-6

If able to do 15-19 unbroken, your sets are:

12-10-8-8-6

Extra

Bike – 10 Sets:

90-seconds @ moderate pace

[30-seconds rest]

Record total calories during 1st interval

Focus on matching same calories in remaining intervals

Do not look at monitor until completing each interval

Focus on maintaining same pace for all intervals

At Home METCON

Metcon (Time)

3 Rounds:

21 Kipping Handstand Push-Ups or DB Push Press

16 Alternating DB Power Snatches

Directly Into…

3 Rounds:

21 DB-Facing Burpees

16 Alternating DB Power Snatches

Score = Time it takes to complete the workout

EQUIPMENT FREE

3 Rounds:

21 Kipping Handstand Push-Ups or DB Push Press

42 Mountain Climbers

21 Squat Jumps

Directly Into…

3 Rounds:

21 Burpees to Target

21 Squat Jumps

Score = Time it takes to complete the workout

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8-10 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…

Conditioning

Metcon (AMRAP – Rounds and Reps)

“WHEELIE GOOD FRIENDS”

12 Minute AMRAP With a Partner:

One Complete round is…

Partner A: 12/9 Calorie Bike

Partner B: 50 ft Overhead Plate Lunge (45/35)

then…

Partner B: 12/9 Calorie Bike

Partner A: 50 ft Overhead Plate Lunge (45/35)

====FITNESS====

Partner A: 9/6 Calorie Bike

Partner B: 50 ft Walking Lunge

then…

Partner B: 9/6 Calorie Bike

Partner A: 50 ft Walking Lunge
*Score today is Rounds + Reps

*Every 5 ft = 1 rep on lunges

*One round RX = 44/38 Reps

*One round Fitness = 38/32 Reps

Cash Out

Tabata “Midline” (4:00)

20-seconds of work / 10-seconds of rest for 2 intervals:

Tabata Side Plank (Right)

Tabata Side Plank (Left)

Tabata Hollow Hold

Tabata Front Plank

[Rest 1:00]

Tabata “PumpTown” (4:00)

20-seconds of work / 10-seconds of rest for 2 intervals:

DB Curls

DB Tricep Extensions

DB Bent-Over Rows

DB Strict Press

Hold one dumbbell in both hands for all movements

Use a DB that is heavy enough to give you a trip PUUUUUUMPTOWN!!!

Extra

Run

30 minutes at a recovery pace (conversational)

At Home METCON

Metcon (AMRAP – Reps)

In 20 Minutes accumulate Max Calories on the Bike (or any machine):

Minute 1: Partner 1

Minute 2: Partner 2 (if not partner, rest for 1:00)

Score = The number of calories accumulated in 20 minutes

EQUIPMENT FREE

In 20 Minutes accumulate Max Meters (or any machine):

Minute 1: Partner 1 Runs

Minute 2: Partner 2 Runs (if not partner, rest for 1:00)

Score = The number of meters accumulated in 20 minutes

Try to mark out the course every 25 or 50 meters.