Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 1 Minute Each Side

Calf Stretch On Post: 30 Seconds Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Double-Edged”

TEAMS OF 2

AMRAP 20:

500 Meter Assault Bike

30 Double Unders

10 Burpees

Switch After Full Rounds
*Sub 60 Singles

*Each 100 Meters on the bike = 1 Rep

Cash Out

3 Sets:

:30 Banded Pull-Aparts

:30 Side Plank (Each Side)

:30 Banded Front Plank https://www.youtube.com/watch?v=22rySeiu32s&feature=youtu.be

At Home METCON

Metcon (Time)

7 Rounds For Time:

30 Double Unders

20 Shuttle Runs [10 Meters]

10 Burpees
*Sub 60 Single Unders

Extra

Gymnastics Conditioning

Not For Time:

25 Strict Handstand Push-ups

25 Kipping Handstand Push-ups

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Ankle/Calf Stretch: 40 Seconds E/S

Warrior Squat: 40 Seconds

Childs Pose on Wallball: 40 Seconds

Strength

Stamina Squats

On the Minute x 12 (6 Rounds):

Minute 1: 3 Front Squats

Minute 2: 6 Back Squats

Barbell Loaded at 60% on 1RM Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Top Shelf”

AMRAP 12:

15 Wallballs (20/14)

12 Power Snatches (95/65)

9 Toes to Bar

6 Overhead Squats (95/65)

=====R+=====

AMRAP 12:

21 Wallballs (20/14)

15 Toes to Bar

12 Power Snatches (115/85)

9 Overhead Squats (115/85)
*Notice the difference in order on Rx and R+…

*We can expect to finish 2 1/2-4 rounds

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

18 Alternating Dumbbell Snatches

15 Weighted Sit-ups

12 Single Dumbbell Thrusters (Each Side)

Extra

Barbell Complex

On the 1:30 x 6 Sets:

1 Power Snatch

3 Overhead Squats

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Forearms Stretch: 45 Seconds

Active Twisted Cross: 45 Seconds

Front Rack Stretch: 45 Seconds

Conditioning

Metcon (5 Rounds for reps)

“Heavy Machinery”

5 Rounds For Reps:

1 Minute Max Calorie Bike

1 Minute Max Power Cleans (135/95|R+185/125)

1 Minute Max Burpees

1 Minute Rest
*We’ll work for 3 minutes straight before resting for 1 minute

*Record reps completed at each station during your 1 minute rest

*Wodify will add your 5 rounds together

At Home METCON

Metcon (5 Rounds for reps)

5 Rounds For Reps:

1 Minute Shuttle Runs [10 Meters]

1 Minute Max Double Dumbbell Power Cleans

1 Minute Max Burpees

1 Minute Rest

Extra

Midline

3 Sets:

15 Weighted AbMat Sit-ups

30 AbMat Sit-Ups (No Weight)

Rest As Needed Between Sets

CrossFitAllen – CrossFit

OPEN PREP

Every Friday from now until March 11 we will do an Open Workout from a previous year. This will give us an opportunity to learn how it works, how to judge, and what to expect.

During the hour long class, we will run 2 heats, with one partner judging the other, then switching.

Warm-Up

General Warmup and then…

Barbell Ankle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Conditioning

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

At Home METCON

Metcon (Time)

5 Rounds For Time:

100 Meter Double Dumbbell Farmers Carry

20 Double Dumbbell Thrusters

Extra

Machine Conditioning

3 Sets:

8 Minutes On

4 Minutes Off

Your Choice of Bike, Row, Ski, or Run

CrossFitAllen – CrossFit

Warm-Up

General warmup and then…

Couch Stretch: 60 Seconds Each Side

Pec Stretch on Wall: 45 Seconds Each Side

Calf Stretch on Post: 30 Seconds Each Side

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)

“Wunderful”

EMOM 18 (6 Rounds)

Minute 1: 40 Double Unders

Minute 2: 20 Ab Mat Sit Ups

Minute 3: 15 Hand Release Push Ups

=====R+=====

Minute 1: 50 Double Unders

Minute 2: 25 Ab Mat Sit Ups

Minute 3: 10 Hand Stand Push Ups
*Your Score Will be the total number of minutes you complete at the prescribed reps

*The highest score you could accumulate is 18

At Home METCON

Same as In Class METCON

Extra

AFTER PARTY

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Chest

Triceps

Quads

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Dumbbell Ankle Stretch: 30 Seconds Each Side

Dumbbell Squat Hold: 1 Minute

Dumbbell Assisted Straddle Stretch: 1 Minute

Dumbbell Warrior Squats: 1 Minute

Conditioning

Metcon (Time)

“Control-Alt-Delete”

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches (50/35)

30 Air Squats

15/12 Calorie Assault Bike

====R+====

10 Devil’s Press (50’s/35’s)

15 Double Dumbbell Front Squats (50’s/35’s)

20/15 Calorie Assault Bike
*A new round begins every 5 minutes in this interval piece [0:00-5:00-10:00-15:00]

*With rest built in, the goal is to move quickly through these three stations

*Record all round times, as your score is the slowest of the 4 rounds

*Rounds should take less than 4 minutes to complete, allowing for at least 1 minute of rest

Cash Out

Accumulate 2:00 dead hang from pullup bar|R+ L-Sit Hang

Accumulate 3:00 in a plank|R+Add Weight Plates on Back

At Home METCON

Metcon (Time)

HOME GYM

On the 5:00 x 4 Rounds:

20 Alternating Dumbbell Snatches

30 Shuttle Runs [10 Meters]

40 Air Squats
Record all round times, as your score is the slowest of the 4 rounds

Extra

Stamina Conditioning

AMRAP 8:

3-6-9-12-15-18-21-24-27-30:

Unbroken Wallballs

Your Choice on Weight

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Box: 1 Minute

Front Rack Stretch: 1 Minute

Forearms Stretch on Box: 1 Minute

Kneeling Hamstring or Box Hamstring Stretch: 1 Minute Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“DelighT”

AMRAP 15:

12 Box Jump Overs (24″/20″)

12 Deadlifts (135/95)

9 Lateral Barbell Burpees

9 Hang Power Cleans (135/95)

6 Pull-ups

6 Push Jerks (135/95)

=====R+=====

12 Box Jump Overs (24″/20″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Chest to Bar Pull-ups

6 Push Jerks (155/105)

=====BEEFED UP VERSION====

12 Box Jump Overs (30’/24″)

12 Deadlifts (155/105)

9 Bar-Facing Burpees

9 Hang Power Cleans (155/105)

6 Bar Muscle Ups

6 Push Jerks (155/105)
If doing BEEFED UP version, record it as R+, and put “BEEFED UP” in Notes

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 Dumbbell Facing Burpees

15 Double Dumbbell Deadlifts

12 Double Dumbbell Hang Power Cleans

9 Double Dumbbell Push Jerks

Extra

Gymnastics Conditioning

10 Rounds For Time:

3 Ring Muscle-ups

6 Strict Handstand Push-ups

12 Minute Time Cap

CrossFitAllen – CrossFit

Warm-Up

General warmup and then…

Ankle Stretch: 40 Seconds Each Side

Pigeon Pose: 90 Seconds Each Side

Strength

Stamina Squats

On the Minute x 10 (5 Rounds):

Minute 1: 4 Front Squats

Minute 2: 8 Back Squats

Barbell Loaded at 55% on 1RM Front Squat

Conditioning

Metcon (Time)

“Full Circle”

For Time:

1,000 Meter Row

60 Double Unders

30 Calorie Assault Bike

60 Double Unders

1,000 Meter Row

=====R+=====

1,500 Meter Row

100 Double Unders

50 Calorie Assault Bike

100 Double Unders

1,500 Meter Row
*sub 120 Singles for 60 DUs

*sub 200 Singles for 100 DUs

At Home METCON

Metcon (Time)

For Time:

1,200 Meter Run

75 Double Unders

800 Meter Run

75 Double Unders

1,200 Meter Run
*sub 150 Singles

Extra

Snatch Technique

3 Sets:

3 Snatch Grip Sotts Press

3 Overhead Squats

3 Sets:

3 Drop Snatches

3 Sets:

3 Snatch Balances

High Hang Squat Snatch

On the Minute x 10:

1 High Hang Squat Snatch

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (Time)

“Team Marston”

10 Rounds Each:

1 Deadlift (275/185)

6 Toes to Bar

12 Lateral Barbell Burpees

Switch After Full Rounds

30 Minute Time Cap

====R+=====

10 Rounds Each:

1 Deadlift (315/205)

10 Toes to Bar

15 Bar Facing Burpees

Switch After Full Rounds

30 Minute Time Cap
*We expect these rounds to take around 1:10-1:30 to complete

*If teams are able to maintain a 1:30 average pace, they’ll make it under the 30 minute cap

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

15 Double Dumbbell Deadlifts

15 Weighted Sit-ups

15 Dumbbell Facing Burpees

Extra

Body Armor

3 Giant Sets:

1 Minute Wall Sit

20 Double Dumbbell Bent Over Rows

30 Hip Extensions

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Barbell Ankle Stretch: 45 Seconds

Pigeon Pose on Box: 45 Seconds Each Side

Movement Prep

Movement Prep

3 Hang Power Cleans

3 Pausing Front Squats (3 Seconds in Bottom)

3 Power Clean + Front Squats

3 Squat Cleans

5-7 Minutes to Build to Workout Weight

Conditioning

Metcon (Time)

“Cannonball”

5 Rounds For Time:

15/12 Calorie Row

10 Box Jump Overs (24″/20″)

5 Squat Cleans (135/95)

=====R+=====

5 Rounds For Time:

21/15 Calorie Row

15 Box Jump Overs (24″/20″)

7 Squat Cleans (155/105)
*Choose a moderate weight that you’ll complete as steady singles

*This station ideally takes less than 1:20 to complete

At Home METCON

Metcon (Time)

5 Rounds For Time:

100′ Walking Lunge

50 Double Unders

30 Single Dumbbell Russian Swings (15 Each)

Extra

Gymnastics Conditioning

Alternating On the Minute x 10 (5 Rounds):

Minute 1: 50′ Handstand Walk

Minute 2: 50′ Front Rack Walking Lunge

Build to Heavy 50′ Lunge