Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Pec Stretch on Wall: 30 Seconds Each Side

Front Rack Stretch: 1 Minute

Squat Hold: 1 Minute

Movement Prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Lethal Weapon”

With a Partner (A & B)

AMRAP 25:

A: 1 Round of “The Chief” while

B: 200 Meter Run

Then…

A:200 Meter Run

B: 1 Round of “The Chief”

Then…

2 Rounds of “The Chief”

200 Meter Run

3 Rounds of “The Chief”

200 Meter Run

…

Continue to Add 1 Round Until Cap

1 Round of “The Chief”:

3 Power Cleans (135/95|R+165/115)

6 Push-ups

9 Air Squats
*Each partner must complete the round(s) of “The Chief” AND the Run before moving to the next round

*Score is total rounds and reps combined

*For Example: If you and your partner finished all the rounds once you got to the “5 Rounds of The Chief”, your score would be 30 Rounds…5+4+3+2+1 = 15 rounds x 2 partners = 30 rounds

*For simplicity, 200 meter runs will not count towards you score

Extra

Power Clean Cycling

3 Rounds:

AMRAP 20 Seconds: Max Reps @ 70%

Rest 40 Seconds –

AMRAP 30 Seconds: Max Reps @ 75%

Rest 30 Seconds –

AMRAP 40 Seconds: Max Reps @ 80%

Rest 1:20 –

Percentages Based Off 1RM Power Clean

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Child’s Pose on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Barbell Warmup and Movement Prep

Conditioning

Metcon (Time)

“Blue Steel”

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

40/30 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)

40/30 Calorie Assault Bike

3 Rounds:

7 Power Snatches (75/55)

7 Toes to Bar

7 Box Jumps (24/20)
*Stagger heats by 3-4 minutes

*The power snatch comes from the floor and is designed to be very light

Extra

Front Squat

On the 0: 1 Front Squat @ 81%

On the 1: 1 Front Squat @ 84%

On the 2: 1 Front Squat @ 87%

On the 3: 1 Front Squat @ 84%

On the 4: 1 Front Squat @ 87%

On the 5: 1 Front Squat @ 90%

On the 6: 1 Front Squat @ 87%

On the 7: 1 Front Squat @ 90%

On the 8: 1 Front Squat @ 93%

Percentages Based on 1RM Front Squat

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Lats Foam Roll: 1 Minute Each Side

Barbell Thoracic Opener: 2 Minutes

Wrist Stretch: 30 Seconds Each Direction

Strength

Pausing Deadlift EMOM (8 Minute EMOM (Heavy set of 2 Pausing DLs))

EMOM 8 Working toward a heavy set of 2 pausing Deadlifts
*pause for 2 seconds at knee, and 2 seconds at top of DL

Conditioning

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Scaling options…

https://www.youtube.com/watch?v=qWeO-V3N2Bk&feature=youtu.be

Extra

Hamstring Foam Roll:

1-2 Minutes Each Side

Lower Back Foam Roll:

1-2 Minutes

Lats Foam Roll:

1-2 Minutes Each Side

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Barbell Warmup

Strength

Pausing Front Squat Complex (1 Pausing Front Squat + 1 Front Squat)

In 12 minutes, build to a heavy for the day
3 second pause in the bottom of first rep

Conditioning

Metcon (Time)

“Four Loko”

On the 4:00 x 5 Rounds:

20/15 Calorie Row

30|R+40 Double Unders

7 Front Squats (135/95|R+165/115)
*Your score is the slowest time of the 5 rounds

*We want rest today in order to keep the intensity on the higher side, so cap each round at 3 minutes, or 1 minute per movement

*Sub 45 Single-Unders or :30 practice

Extra

Push Press Complex

4 Sets of the Complex:

1 Pausing Push Press + 1 Push Press

1 Pausing Push Press + 1 Push Press

Set 1: 60% of 1RM Jerk

Set 2: 65% of 1RM Jerk

Sets 3-4: 70% of 1RM Jerk

Pause 2 Seconds in Dip

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Couch Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Movement Prep

Primer

3 sets for Quality:

5 Tempo Ring Rows

10 DB Single Leg RDL (5 each leg)

:20 Supinated Dead Hang

Conditioning

Metcon (Time)

“Part Time”

Rx

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches (50/35)

400m Run

———————————————

Rx+

3 Rounds:

12 Lateral Dumbell Burpees

8 Bar Muscle-Ups

Directly into…

3 Rounds:

12 Alternating Dumbell Snatches (60/45)

21/15 Cal Bike

Extra

Midline

3 Giant Sets:

10 Slow Ring Mountain Climbers

30 Seconds Ring Plank Hold

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

Front Rack Stretch: 1 Minute

Wrist Stretch: 30 Seconds Each Direction

Child’s Pose: 1 Minute

Barbell Warmup and Movement Prep

Weightlifting

Power Clean + Push Jerk (Work to a Heavy)

Athletes will have 15 minutes to work to a heavy set of 1 power clean + 1 push jerk

Conditioning

Metcon (Time)

“Air Fryer”

3 Rounds:

50 Air Squats

10 Power Clean and Jerks (115/85|R+155/105)
*Choose a weight on the barbell that you could cycle for upwards of 15+ reps unbroken when fresh

*Looking for the workout to take somewhere in the 6-12 minute range

Extra

Back Squat Waves

Set 1: 4 Reps @ 86%

Set 2: 3 Reps @ 92%

Set 3: 1 Reps @ 98%

3 Minutes Rest

Set 4: 4 Reps @ 92%

Set 5: 3 Reps @ 98%

Set 6: 2 Reps @ 104%

3 Minutes Rest

Set 7: 4 Reps @ 98%

Set 8: 3 Reps @ 104%

Set 9: 2 Reps @ 110%

Percentages Based Off 5RM Back Squat

CrossFitAllen – CrossFit

Warm-Up

General Wamrup and Stretch, then…

Barbell Warmup and Movement Prep

Conditioning

Metcon (Time)

“Bike Drop”

Teams of 3:

For Time (30 Minute Cap):

75/50 Calorie Assault Bike

75 Power Snatches (75/55)

75 Thrusters (75/55)

75/50 Calorie Assault Bike

60 Power Snatches (95/65)

60 Thrusters (95/65)

75/50 Calorie Assault Bike

45 Power Snatches (115/85)

45 Thrusters (115/85)

75/50 Calorie Assault Bike

30 Power Snatches (135/95)

30 Thrusters (135/95)

75/50 Calorie Assault Bike

15 Power Snatches (155/105)

15 Thrusters (155/105)
*30 Min Time Cap

*At 30 min, each unfinished rep is = 1 second…

*Example, if all but the last round of thrusters was finished, your time would be 30:15

Extra

Gymnastic Skill

15 Minute Recovery Row

On the 0-4-8-12:

50′ Handstand Walk or 3 Wall Walks

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Deadlift (6@50%, 4@60%, 3@70%, 2@80%, 1@90%…)

*Athletes will have 8 minutes to work to a heavy DL

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Marston”

AMRAP 20:

1 Deadlift (275/185|R+315/205)

10 Toes to Bar

15 Lateral Barbell Burpees

+The goal is not to go prescribed here, rather it is to lift something outside your comfort zone that is heavy for a single rep
*Honoring Blake Marston, a fellow CrossFitter, on the 5 year anniversary of his passing

*Special Warfare Operator 1st Class William Blake Marston, 31, of Concord, NH died during Navy SEAL parachute training in DeLand, Fla., Saturday, Jan. 10, 2015, at the age of 31.

Extra

Front Squat

On the Minute x 9:

On the 0: 1 Front Squat @ 78%

On the 1: 1 Front Squat @ 81%

On the 2: 1 Front Squat @ 84%

On the 3: 1 Front Squat @ 81%

On the 4: 1 Front Squat @ 84%

On the 5: 1 Front Squat @ 87%

On the 6: 1 Front Squat @ 84%

On the 7: 1 Front Squat @ 87%

On the 8: 1 Front Squat @ 90%

*Percentages Based on 1RM Front Squat

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then

Barbell Warmup and Movement Prep

Strength

Pausing Push Jerk (In 12 Minutes Build to a Heavy Set of 2)

*The pauses take places for 2 seconds in the dip and in the receiving position of the push jerk

Conditioning

Metcon (Weight)

“iMax”

On the 3:00 x 5 Rounds:

15 Slamballs (20/14)

10 Box Jump Overs (24/20)

5 Push Jerks

*Build to a Heavy 5 On Push Jerk
*Score is Heaviest Weight Lifted on Push Jerk

Extra

Lats Foam Roll:

1-2 Minutes Each Side

Hamstrings Foam Roll:

1-2 Minutes Each Side

Calves Foam Roll:

1-2 Minutes Each Side

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

Primer

3 Sets Not For Time:

12 Band Resisted Dead Bugs (6/Side)

10 Tempo Dumbbell Squats (5/Side)

8 Pausing Glute Bridges

Conditioning

Metcon (Time)

“Airplane Mode”

For Time:

50/35 Cal Bike

25 WallBalls

50/35 Cal Row

25 WallBalls

50/35 Cal Bike

25 WallBalls

50/35 Cal Row

25 WallBalls
*If short on Bikes/Rowers, stagger heats by 4-5 minutes

Extra

Strict Gymnastics

12-9-6:

Strict(Banded) Chest to Bar Pull-ups

Strict Deficit Handstand Push-ups (HS Hold on wall :30, :25, :20)

Directly Into…

6-9-12:

Strict (banded)Pull-ups

Strict Handstand Push-ups (Floor) ( HS Hold on Wall :20, :25, :30)

*5 Minute Time Cap on Each