Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

0:20 of. . .

Jumping Jacks

Arm Circles Forward/Backward

Horizontal Arm Swings (across the chest)/Swimmer (up/back)

Lox Box Step Ups

Overhead Tricep Stretch (Each Side)

Knuckle Drags in Place

Low Box Jumps

Quad Stretch (Each Side)

Samson (Each Side)

then…

Box Pigeon

Box Wrist

BB Overhead Stretch

BB Front Rack Stretch

Strength

Push Jerk (Heavy Set of 3 (From the Rack))

In 12 Minutes, athletes will complete 5 sets of 3 Push Jerks

Conditioning

Metcon (Time)

“CATCH ME INSIDE, HOW BOUT DAT!”

4 Rounds For Time w/ a 22 Min Cap:

400 Meter Run

8 Shoulder to Overhead (135/95|R+165/115|Beefy 185/125)

16 Box Jump Overs (24/20|R+30″/24″)

====FITNESS====

300 Meter Run

8 Shoulder to Overhead (Athlete’s choice)

16 Box Jump/Step Overs (athlete’s choice)
*Choose a challenging barbell load that you can complete Push Jerks in a maximum of 2 sets

Extra

On the 3:00 x 4 Sets:

500/450 Meter Ski Erg

Max Distance Dumbbell Farmer’s Carry (70/53# KBs)

Extra

Strict Press

5 @ 65%

5 @ 73%

3 X 5 @ 78%

Max Set @ 78%

Extra

300 Ft Handstand Walk/6 Max HS Holds/HS Practice for 10 Minutes

At Home METCON

Metcon (Time)

PART 1: DOUBLE DUMBBELL PUSH JERKS

5 Sets of 3 Double Dumbbell Push Jerks

*No Score

PART 2: “SQUARE UP”

4 Rounds For Time:

400 Meter Run

8 Double Dumbbell Shoulder to Overhead

16 Squat Jump Over Dumbbell

CrossFitAllen – CrossFit

Warm-Up

500 Meter Row (cap at 2:30)

0:30 Active Samson Each Side

0:30 Inchworm to Push Up

300 Meter Row (cap at 1:30)

0:30 Lying Chest Opener Stretch Each Side

0:30 Squat Hold

100 Meter Row (cap at 0:30)

:15 Dead Hang Overhand

:15 Dead Hang Underhand

Movement Prep

PULL UPS

10 Scap Retractions

10 Mini Kip Swings

3 Pull Up Holds (0:03 with chin over bar)

3 Eccentric Pull Ups (0:03 tempo on the way down)

3 Strict Pull Ups

3 Workout Variation Pull Ups

PUSH UPS

0:15 High Plank Hold

10 High Plank Scap Retractions

0:15 Bottom of a Push Up Hold

3 Eccentric Push Ups (0:03 tempo on the way down)

3 Workout Variation Push Ups

AIR SQUATS

3 Pausing Air Squats (0:05 hold in the bottom)

3 Eccentric Air Squats (0:05 tempo on the way down)

5 Air Squats

Conditioning

Metcon (AMRAP – Rounds and Reps)

“C2 CINDY”

AMRAP 20:

5 Pull Ups

10 Push Ups

15 Air Squats

Every 5 Minutes [Starting at 0:00]:

RX-500 Meter Row

Fitness-400 Meter Row or 2:15 cap
* Score = Total Rounds + Reps of “Cindy”

* Pick-up where you left off after row

Extra

Bike Intervals:

4 Sets:

60 Seconds at Fast Pace

30 Seconds at Easy Pace

45 Seconds at Fast Pace

30 Seconds at Easy Pace

30 Seconds at Fast Pace

3 Minutes Rest Between Sets

Total Time: 19 Minutes

Extra

For Time:

30 Hang Power Snatch (55/35)

60 Wall Balls

Beefed Up

45 Power Snatches (75/55|R+95/65)

90 Wall Balls

Extra

Ring Muscle Ups/Bar Muscle Ups or Chest to Bar Pullups (Banded is an option)

1 Max Set, then…

2 Sets not for time of 50% of Max Set

At Home METCON

Metcon (AMRAP – Rounds and Reps)

[ALL TRACKS]

AMRAP 20:

5 Pull Ups or 10 Single DB Bent Over Rows (5 e/s)

10 Push Ups

15 Air Squats

Every 5 Minutes [Starting at 0:00]:

400 Meter Run

Score = Total Rounds + Reps of “Cindy”

Pick-up where you left off after Run

CrossFitAllen – CrossFit

Warm-Up

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:30 Inchworm to Push Up

0:30 Down Dog

100m Row

10 Scap Retractions (from Pull Up Bar)

3 Strict Pull Ups

3 Strict Knee to Chest

300m Bike

100m Row

1 Half Rope Climb or 2 Renegade Rows

300m Bike

Conditioning

Metcon (Time)

“TRIPLE TROUBLE”

[Team of 3]

For Time with a 45 Min Cap:

3,000 Meter Row

45 Renegade Rows|R+15 Rope Climbs

7,500 Meter Bike

====Fitness====

2,400 Meter Row

30 Renegade Rows

6,000 Meter Bike

Extra

Back Squat:

4 Sets of 5 @ 70% 1RM

1 Set of 5+ @ 70% 1RM

[Leave 2-3 Reps In The Tank On Max Set]

Extra

Squat Clean and Split Jerk

3 @ 40%

3 @ 50%

3 @ 60%

3 @ 75%

2 @ 80%

1 @ 85%

1 @ 88%

Extra

3 Giant Sets:

100 ft Dumbbell Farmers Carry

30 Second L Sit

50 Second Bar Dead Hang

Rest as Needed Between Sets

At Home METCON

Metcon (Time)

3 Rounds:

800m Run

20 Double Dumbbell Renegade Rows

200m Walking Lunges

CrossFitAllen – CrossFit

REMINDER

This is a repeat workout from October 21, 2021.

Warm-Up

:30 Mountain Climbers

:30 Active Samson

:30 Frog Hops

:30 Seal to D Dog

:30 Slow Burpees

:30 Active Spidey

:30 Alt Quad Stretch

:30 Knuckle Drags

:30 Arm Circles

PVC Flow

Movement Prep

EMOM 15 (Recommended sets of 4-3-2-1-1)

[0:00 – 5:00] BUILD TO A HEAVY HANG POWER SNATCH

[5:00 – 10:00] BUILD TO A HEAVY THRUSTER

[10:00 – 15:00] BUILD TO A HEAVY POWER CLEAN

Conditioning

Metcon (AMRAP – Rounds and Reps)

“COMPTRAIN STANDARD”

AMRAP5

10 Thrusters (95/65)

10 Bar Facing Burpees

10 Power Cleans (95/65)

10 Bar Facing Burpees

10 Hang Power Snatches (95/65)

10 Bar Facing Burpees

Extra

Snatch Technique Primer

5 Sets of 3 Hang Snatch High Pulls (moderate weights)

Squat Snatch:

3 Reps @ 40% 1RM

3 Reps @ 50% 1RM

3 Reps @ 60% 1RM

3 Reps @ 75% 1RM

3 Reps @ 75% 1RM

2 Reps @ 80% 1RM

1 Rep @ 85% 1RM

1 Rep @ 88% 1RM

1 Rep @ 88% 1RM

Extra

On the 6:00 x 4 Sets:

4 Minute Bike

1 Set Unbroken Bar Muscle Ups/C2B Pull Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“COMPTRAIN STANDARD”

AMRAP5

10 Double DB Thrusters

10 Dumbbell Facing Burpees

10 Double DB Hang Power Cleans

10 Dumbbell Facing Burpees

10 Alternating DB Power Snatches

10 Dumbbell Facing Burpees

CrossFitAllen – CrossFit

Warm-Up

0:30 Easy Bike

10 Kettlebell Deadlifts

10 Steps Walking Spiderman Stretch/Walking Alternating Quad Stretch

10 Hollow Body Rocks

0:30 Row

0:30 Bike

10 Russian Kettlebell Swings

10 Walking Samson Stretch/Walking Inchworm to Push Up

10 AbMat Sit Ups

0:30 Row

Skill

With the Open less than 2 months away, now is the time to start working on some of your weaknesses!

Spending 8 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 – Reps)

“STATION WAGON”

On the Minute x 24 [4 Rounds]:

Minute 1: Calorie Bike

Minute 2: Russian Kettlebell Swings (53/35|R+70/53)

Minute 3: Shuttle Runs (10 Meters)

Minute 4: AbMat Sit-ups

Minute 5: Calorie Row

Minute 6: Rest
*Score = Total Reps

1 Rep = 1 Calorie, 1 KB Swing, 10 Meter Shuttle Run, 1 AbMat Sit Up

Extra

4 Rounds for Quality

8 Single Dumbbell Bent Over Rows (each side)

10 Pausing Barbell Hip Bridges (0:03 pause at the top)

10 Strict Toes to Bar

Extra

Spend 5-7 Minutes Rolling/Smashing a Problem Area

At Home METCON

Metcon (No Measure)

On the Minute x 30 [5 Rounds]:

Minute 1: Any Machine or 200 Meter Run

Minute 2: Russian Dumbbell Swings

Minute 3: Double Unders or Line Hops

Minute 4: AbMat Sit Ups

Minute 5: Any Machine or 200 Meter Run

Minute 6: Rest

CrossFitAllen – CrossFit

Warm-Up

HIP HALO (with bands)

2 Rounds. . .

10 Lateral Steps (each side)

5 Pausing Squats (0:03 at the bottom)

10 Standing Fire Hydrants (each side)

5 Pausing Glute Bridges (:03 at top)

MOBILITY

(All Stretched on One Side)

0:20 Static Spiderman

0:20 Static Lunging Hip flexor Stretch (drop back knee from spiderman stretch)

0:20 Half Kneeling Hamstring Stretch

0:20 Half Kneeling Adductor Stretch

0:20 Pigeon Pose

0:30 Rig/Rack Assisted Squat Hold

Strength

Front Squat (6 Sets of 2)

*Every 2:00 Complete 2 Front Squats, building

*Score is heaviest set of 2

Conditioning

Metcon (AMRAP – Rounds and Reps)

“THREE STRIKES”

AMRAP 12:

3 Dumbbell Front Squats (50/35)’s

3 Pullups|R+Chest To Bar Pull-ups

3 Box Jump Overs (24″/20″)

6 Dumbbell Front Squats (50/35)’s

6 Pullups|R+Chest To Bar Pull-ups

6 Box Jump Overs (24″/20″)

9 Dumbbell Front Squats (50/35)’s

9 Pullups|R+Chest To Bar Pull-ups

9 Box Jump Overs (24″/20″)

…

[Continue To Add 3 Reps Each Round]

====FITNESS====

3 Dumbbell Front Squats (ahlete’s choice)’s

3 Strict Pullups (Toes on Box or Vertical Ring Rows)

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

6 Dumbbell Front Squats (50/35)’s

6 Strict Pullups (Toes on Box or Vertical Ring Rows)

6 Box Jump Overs (athlete’s choice)

9 Dumbbell Front Squats (50/35)’s

9 Strict Pullups (Toes on Box or Vertical Ring Rows)

9 Box Jump Overs (athlete’s choice)

…

[Continue To Add 3 Reps Each Round]

Extra

Deadlifts:

4 Sets of 5 @ 70% 1RM

1 Set of 5+ @ 70% 1RM

[Leave 2-3 Reps In The Tank On Max Set]

Extra

For Time:

9-7-5:

Double DB Hang Power Clean

Double DB Front Squat

Double DB Push Jerk

Extra

On the 6:00 for 3 Sets:

500 M Ski Erg

30 GHDSU

10 Sand Bag Cleans

At Home METCON

Metcon (AMRAP – Rounds and Reps)

PART 1:

6 sets of 5:

Double Dumbbell Front Squats

No Score

PART 2: “THREE STRIKES”

AMRAP 12:

3 Dumbbell Front Squats

3 Single Dumbbell Bent Over Row (each side)

3 Squat Jumps Over Dumbbell

6 Dumbbell Front Squats

6 Single Dumbbell Bent Over Row (each side)

6 Squat Jumps Over Dumbbell

9 Dumbbell Front Squats

9 Single Dumbbell Bent Over Row (each side)

9 Squat Jumps Over Dumbbell

…

[Continue To Add 3 Reps Each Round]

CrossFitAllen – CrossFit

Warm-Up

1:00 Bike (Easy)

0:20 Downdog

0:20 Active Spiderman

0:20 Alternating Quad Stretch

1:00 Bike (:40 Mederate/:20 Fast)

0:20 Active Samson

0:20 PVC Pass Throughs

0:20 PVC Around The World

Movement Prep

30 Single Unders

0:30 Bike

10 Bodyweight Lunges

20 High Single Unders

0:30 Bike

10 Dumbbell Goblet Lunges

5 Dumbbell Push Press (each arm)

10 Jumping Double Taps

10 Double Unders

0:30 Bike

10 Single Dumbbell Overhead Lunges

Conditioning

Metcon (Time)

“BOUNCER”

For Time w/ a 24 Minute Cap:

100 Double Unders

2,000 Meter Bike

300-ft. Single Dumbbell Overhead Walking Lunges (50/35)|R+ Hand Stand Walk

2,000 Meter Bike

100 Double Unders

===FITNESS===

150 Single Unders

1,600 Meter Bike

300-ft. Single Dumbbell Overhead or Goblet Walking Lunge

1,600 Meter Bike

150 Single Unders
*Jump rope Cap @ 2:00

*Bike Cap @ 5:00

*Workout Cap @ 24:00

Extra

Strict Press:

4 Sets of 5 @ 70% 1RM

1 Set of 5+ @ 70% 1RM

[Leave 2-3 Reps In The Tank On Max Set]

Extra

AMRAP 12

400 Meter Row

Max Unbroken Kipping Defecit HSPUs

Extra

7 Sets of 1 Minute AMRAP

12 Wall Balls

Max HS Walk or Max Double DB OH Lunge (opposite of what you did in the Metcon)

At Home METCON

Metcon (Time)

100 Double Unders

800m Run

300-ft. Single Dumbbell Overhead Walking Lunges (50/35)

800m Run

100 Double Unders

CrossFitAllen – CrossFit

Warm-Up

0:30 Plank (elbows)

0:30 Mountain Climbers

0:30 Active Spiderman

0:30 Frog Hops

0:30 Alternating Hamstring to Samson

0:30 Slow Burpees

1:00 Pigeon Pose (each side)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“MARSTON”

AMRAP 20:

1 Deadlift (255/175|R+315/225)

10 Toes to Bar

15 Bar-Facing Burpees

Beefed Up Version (405#/285#Deadlifts)

====FITNESS====

1 Deadlift (75% of 1RM)

10 Straight Leg Raises

15 Bar-Facing Burpees
*Deadlift should NOT exceed 85% of your 1 RM Deadlift

Extra

10 Sets For Total Load:

1 Power Snatch

Extra

EMOM Until 30 Reps of RMU or 45 Reps of C2B Pullups

1 Unbroken set of Ring Muscle Ups or Chest to Bar Pullups

Extra

Run Intervals

For Time:

1700 Meters

Rest 5 Min

1300 Meters

Rest 5 Min

900 Meters

Rest 5 Min

500 Meters

*alternate between 200 Meters Fast and 200 Meters Recovery Jog, then finish each Interval with a 100 M Sprit

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

1 Double Dumbbell Deadlift

10 Weighted Sit Ups

15 Dumbbell-Facing Burpees

CrossFitAllen – CrossFit

Warm-Up

0:30 Alternating Reverse Lunges

0:30 Alternating Quad Stretch

0:30 Alternating Side Lunge

0:30 Air Squats

0:30 Active Samson

0:30 Active Spiderman

0:30 Glute Bridges

0:30 Seal to Downdog

0:30 High Plank Shoulder Taps

0:30 Frog Hops

5 Slow Burpees

Movement Prep

5 Pausing Front Squats (0:03 pause in the bottom)

5 Front Squats

5 Pausing Push Press (0:03 pause overhead)

5 Push Press

5 Pausing Thrusters (0:03 pause overhead)

5 Thrusters

then…

Pullup Progressions

then…

3 Thrusters 1st Weight

3 Pull Ups

2 Thrusters 2nd Weight

2 Chest to Bar

1 Thrusters 3rd Weight

1 Burpee Pull Up/1 Bar Muscle Up

Conditioning

Metcon (Time)

“ONLY FRANS”

For Time:

15-12-9:

Thrusters (75/55|R+95/65)

Pull Ups

[Rest 2 Minutes]

12-9-6:

Thrusters (95/65|R+115/85)

Chest To Bar Pullups

[Rest 2 Minutes]

9-6-3:

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

Burpee Pullups|R+ Bar Muscle Ups

====FITNESS====

15-12-9:

Thrusters (lighter weight)

Pull Ups (Banded or Jumping)

[Rest 2 Minutes]

12-9-6:

Thrusters (moderate weight)

Chest to Bar Pullups (Banded or Jumping)

[Rest 2 Minutes]

9-6-3:

Thrusters (heavier weight)

Burpee Pull Ups
*Athletes will complete three different “FRAN” variations separated by 2 Minutes of rest.

*Score will be the Time it takes to complete the workout INCLUDING rest time.

Extra

Back Squat:

5 Reps @ 40% 1RM

5 Reps @ 50% 1RM

5 Reps @ 60% 1RM

Extra

Squat Clean & Split Jerk

3 @ 40%

3 @ 50%

3 @ 60%

2 @ 75%

2 @ 80%

1 @ 85%

Extra

AMRAP 12

500 Meter Row

25-50 ft HS Walk or :30 HS Hold or 50 ft Double DB OH Waiter’s Walk

At Home METCON

Metcon (Time)

15-12-9:

Double Dumbbell Thrusters

Alternating Double Dumbbell Plank Row

[Rest 2 Minutes]

12-9-6:

Double Dumbbell Thrusters

Double Dumbbell Devil’s Press

[Rest 2 Minutes]

9-6-3:

Double Dumbbell Thrusters

Burpee to Target

CrossFitAllen – CrossFit

Warm-Up

0:30 Jumping Jacks

0:30 Alternating Quad Stretch

0:30 Alternating High Kicks (Toy Soldiers)

0:30 Single Unders

0:30 Active Samson

0:30 Inchworm to Push Up

0:30 Single Unders/Double Unders

0:30 Knuckle Drags

0:30 Standing Straddle Stretch

Movement Prep

LIGHTWEIGHT

5 Eccentric Deadlifts (0:05 tempo on the way down)

10 Deadlifts

MODERATE WEIGHT

4 Eccentric Deadlifts (0:05 tempo on the way down)

8 Deadlifts

WORKOUT WEIGHT

6 Deadlifts

OVERLOAD WORKOUT WEIGHT

4 Deadlifts

OVERLOAD WORKOUT WEIGHT

2 Deadlifts

Conditioning

Metcon (Time)

“PUSH TO START”

2-4-6-8-10:

Wall Walks

Deadlifts (225/155|R+275/185)

Double Unders (10x)

====FITNESS====

2-4-6-8-10:

Wall Walks (Moving Only Feet)

Deadlifts (athlete’s choice)

Single Unders (x 15: 30/60/90/120/150)

Extra

Deadlifts:

5 Reps @ 40% 1RM

5 Reps @ 50% 1RM

5 Reps @ 60% 1RM

Extra

Squat Snatch

3 @ 40%

3 @ 50%

3 @ 60%

2 @ 75%

2 @ 80%

1 @ 85%

Extra

Run Intervals

10 Sets:

1 Minute Fast Pace

2 Minutes Easy Pace

At Home METCON

Metcon (Time)

2-4-6-8-10:

Wall Walks

Double Dumbbell Deadlifts

Double Unders (10x)