Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Wrist Stretch: 30 Seconds

Air Squat Hold: 1 Minute

Barbell Ankle Stretch: 1 Minute

Movement Prep

5 Strict Press (20 Seconds Overhead Hold on Last Rep)

5 Front Squats (20 Seconds Bottom Hold on Last Rep)

5 Thrusters

Build to working weight

Conditioning

Metcon (5 Rounds for reps)

“One Direction”

5 Rounds:

1 Minute Calorie Row

1 Minute Lateral Barbell Burpees

1 Minute Thrusters (95/65)

1 Minute Rest
*The goal today is to find a sustainable number to hold at each station for each round

*Record your reps for each round during your rest period

*Choose a lighter weight that you are capable of moving for 25+ reps unbroken when fresh

At Home METCON

Metcon (Time)

5 Rounds:

20 Single Arm Dumbbell Thrusters

15 Burpees

10 Reps Each Side For Thrusters

Extra

3 Giant Sets:

30 Second Ring Plank Hold

30 Second Ring Mountain Climbers

30 Seconds Kettlebell Russian Twists

Rest 1 Minute Between Sets

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Lat Stretch: 45 Seconds Each Side

Movement Prep

10 Scap Pull-ups

4 Kip Swings + Stop

2 Kip Swings + 1 Kipping Pull-up

2 Kip Swings + 1 Kipping Pull-up + 2 Kip Swings

2 Kip Swings + 1 Kipping Chest to Bar Pull-up + 2 Kip Swings

String Together Chest to Bar Pull-ups (or Chin Over Bar Pull-ups)

Each Arm With Lighter Dumbbell:

5 Deadlifts

5 High Pulls

5 Push Press

5 Dumbbell Snatches

Build to One Jump Below Workout Weight:

8 Alternating Dumbbell Snatches (4 Each)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Big Drip”

AMRAP 20:

200 Meter Run

16/12 Calorie Assault Bike/Row

12 Pull-ups

8 Dumbbell Power Snatch (50/35)

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R+

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200 Meter Run

16/12 Calorie Bike

12 Chest to Bar Pullups

8 Dumbbell Power Snatch (60/40)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

400 Meter Run

30 Single Dumbbell Hang Power Snatches

20 Double Dumbbell Plank Rows

Alternate Arms Every 5 Reps on Hang Snatches

10 Each Side For Dumbbell Plank Rows

Extra

Handstand Walk (Repeat From Last Week)

5 Rounds:

15/12 Calorie Machine (Bike or Row)

“X” Distance Handstand Walk

Option 1: 50′ Handstand Walk

Option 2: 25′ Handstand Walk

Option 3: 1 Minute of Handstand Walk Practice

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Chest Stretch on Floor: 45 Seconds Each Side

Table Top Stretch: 1 Minute

Barbell Warmup

Strength

Bench Press (12 Minutes to work up to a Heavy set of 8)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“DB12”

AMRAP 12:

25 Double unders

15 Deadlifts (115/85)

25 Double unders

15 Ab Mat Sit Ups

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R+

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AMRAP 12:

25 Double Unders

15 Double Dumbbell Deadlifts (50’s/35’s)

25 Double Unders

15 AbMat Sit-ups

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Calves

Hamstrings

Quads

Glutes

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Coach Choice on Mobility

Movement Prep

30 Seconds Reverse Lunges

Establish Walking Lunge Bottom Position

50′ Walking Lunge

Establish Catch Position

30 Seconds Easy Row

30 Seconds Moderate Row

Conditioning

Metcon (3 Rounds for reps)

AMRAP 5:

60 Walking Lunges

200 Meter Dumbell Run (50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

30 Single Front Rack Dumbbell Walking Lunge (50/35)

200 Meter Dumbell Run(50/35)

Max Calorie Row in Time Remaining

Rest 5 Minutes

AMRAP 5:

15 Double Dumbbell Front Rack Walking Lunge (50’s/35’s)

200 Meter Dumbell Run(50/35)

Max Calorie Row in Time Remaining
*After completing the “buy-in” lunges and Wreck Bag run, you’ll finish with max calories on the rower with whatever time reamains

*Your score for each round is the total number of calories accumulated

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

200′ Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:

100′ Single Front Rack Dumbbell Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining

Rest 5 Minutes

AMRAP 5:

50′ Double Dumbbell Front Rack Walking Lunge

200 Meter Single Dumbbell Farmers Carry

Max 10-Meter Shuttle Runs In Time Remaining
*Your score for each round is the total number of shuttle runs accumulated

Extra

Body Armor

3 Giant Sets:

8 Tempo Barbell Good Mornings (5 Second Eccentric)

12 Supinated Grip Ring Row

24 Banded Pull Aparts

Rest as Needed Between Sets

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Pigeon Pose: 1:30 Each Side

Couch Stretch 1:00 Each Side

Movement Prep

Barbell Warmup, then taking 3-5 minutes to work up to a starting weight for front squats

Strength

Front Squat (12 Minutes to work up to a MAX 1 Rep)

5@ 40-50% 1RM

4@ 50-60% 1RM

3@ 60-70% 1RM

2@ 75-87% 1RM

1@ 90-93% 1RM

1@100-105% 1RM or more

Conditioning

Metcon (Time)

“Dodgeball”

7|R+10 Rounds For Time:

15 Wallballs (20/14)

200 Meter Run

At Home METCON

Metcon (Time)

10 Rounds For Time:

30 Air Squats

200 Meter Run

Extra

Pausing Hang Squat Snatch

6 Sets of 2

Pause 2 Seconds at Knee Level

Pause 2 Seconds in Bottom Of Overhead Squat

All Percentages of 1RM Squat Snatch:

Set 1: 50%

Set 2: 53%

Set 3: 56%

Set 4: 59%

Set 5: 62%

Set 6: 65%

Rest as Needed Between Sets

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Turn Back Stretch: 1 Minute Each Side

Overhead Stretch on Wall: 1 Minute

Movement Prep

Barbell Warmup, then…

5 Clean Grip Deadlifts

5 Clean Pulls

5 Hang Power Cleans

5 Power Cleans

5 Strict Press (Getting the Head Out of the Way)

5 Slow Push Press

5 Fast Push Press

10 Scap Pull-ups

5 Kip Swings

5 Knees to Chest

3 Toes to Bar

Strength

2 Power Clean + 2 Push Press Complex

Athletes will have 10 minutes to work up to a heavy set of 2 Power Cleans + 2 Push Press
*Power Cleans must be touch n go

Conditioning

Metcon (Time)

“Pipe Down”

21-15-9:

Power Cleans (95/65|R+115/85)

Hand Release Push-ups

Directly Into…

21-15-9:

Push Press (95/65|R+115/85)

Toes to Bar
*Looking to use a light-moderate weight for both barbell movements

*Ideally, both movements are completed with the same load

At Home METCON

Metcon (Time)

21-15-9:

Double Dumbbell Power Cleans

Hand Release Push-ups

Directly Into…

21-15-9:

Double Dumbbell Push Press

Weighted Sit-ups

Extra

Aerobic Capacity

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 GHD Sit-ups

21/15 Calorie Row

CrossFitAllen – CrossFit

Warm-Up

Coach Choice Warmup, then…

Child’s Pose on Dumbbell: 1 Minute

Dumbbell Assisted Straddle Stretch: 1:30

Movement Prep

With a Lighter Dumbbell:

5 Hang Power Cleans (Each Side)

5 Push Jerks (Each Side)

10 Single Dumbbell Hang Clean and Jerks (5 Each Side)

10 Scap Pull-ups Video

1-3 Strict Pull-ups

5 Kip Swings

3 Pull-ups

3 Chest to Bar Pull-ups

Conditioning

Metcon (Time)

“Door Dash”

For Time:

With a Partner…

80/50 Calorie Bike

80 Single Arm Dumbbell Hang Clean and Jerks (50/35)

400 Meter Wall Ball Run (20/14)

40 Chest to Bar Pull-ups

400 Meter Wall Ball Run (20/14)

80 Single Arm Dumbbell Hang Clean and Jerks (50/35)

80/50 Calorie Bike

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R+

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With a Partner…

100/60 Calorie Bike

100 Single arm DB Hang C&J (50/35)

400 Meter Plate/Bag Carry (45/35)

60 Bar Muscle Ups

400 Meter Plate/Bag Carry (45/35)

100 Single Arm DB Hang C&J (50/35)

100/60 Calorie Bike

30 Minute Cap
*Partners split reps as even as possible except the run, they will complete together

*Switch Arms as you see fit on the DB Hang C&J

Extra

Body Armor

3 Supersets:

Max Strict Pull-ups

9 Double Kettlebell Push Pressess

18 Hollow Rocks

27 AbMat Sit-ups

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Dumbbell Ankle Stretch: 45 Seconds (Each Side)

Dumbell Warrior Squats: 1:00

Barbell Warmup

Strength

Front Squat (6-4-2-1-1)

Using the % of your 1 Rep Max Front Squat, complete 1 set every 2 minutes:

6@70%

4@80%

2@90%

1@100%

1@103%

Conditioning

Metcon (Time)

“Litter Box”

3 Rounds:

Burpee Box Jumps (24″/20″)

6 Front Squats (115/85)

9 Deadlifts (115/85)

50/35 Calorie Row

3 Rounds:

Burpee Box Jumps (24″/20″)

6 Front Squats (115/85)

9 Deadlifts (115/85)

50/35 Calorie Row

3 Rounds:

Burpee Box Jumps (24″/20″)

6 Front Squats (115/85)

9 Deadlifts (115/85)

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RX+

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3 Rounds:

3 Burpee Box Jumps (24″/20″)

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

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

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

9 Deadlifts (155/105)

50/35 Calorie Row

3 Rounds:

3 Burpee Box Jumps (24″/20″)

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

9 Deadlifts (155/105)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Renegade Rows (50’s/35’s)

200 Meter Run

Extra

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Lats

Calves

Triceps

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Pec Stretch on Wall: 1 Minute (Each Side)

Overhead Stretch on Wall: 1 Minute

Strength

Max Weighted Set of 3 Strict Pullups

Athletes will have 8 minutes to build to a max weight set of 3 strict pull-ups

Max Weighted Set of 3 Strict Ring Dips

Athletes will have 8 minutes to build to a max weight set of 3 strict ring dips

Conditioning

Metcon (AMRAP – Reps)

“Up & Under”

AMRAP 9:

3 Strict Ring Dips

3 Strict Pull-ups

30 Double Unders

6 Strict Ring Dips

6 Strict Pull-ups

30 Double Unders

…

[Climb By 3 Reps Each Round]
*To complete the workout as written, we recommend having at least 12+ reps unbroken on both strict movements

*If you’re not there quite yet, there are a few options:

-Climb by 1-2 Reps Per Round Instead of 3

-Add Band Assistance

-See your coach for other alternatives

*The score at the end of the 9 minutes is the total number of reps completed:

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 10:

10 Renegade Rows

200 Meter Run

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Chest

Lats

Calves

Triceps

CrossFitAllen – CrossFit

Warm-Up

Coach Choice, then…

Pigeon Pose: 45 Seconds Each Side

Front Rack Stretch: 45 Seconds

Wrist Stretch: 30 Seconds

Movement Prep

Full Complex with PVC Pipe

Full Complex with Empty Bar

Establish Forward Foot (Push Drill)

Establish Foot Position

30 Second Receiving Position Hold

9 Jumps to Receiving Positions (Pause 3 Seconds in Receiving Position)

6 Pausing PVC Split Jerks (3 Seconds in Receiving Position)

3 Pausing Barbell Split Jerks (3 Seconds in Receiving Position)

Conditioning

Metcon (Weight)

“Big Clean Complex”

6 Sets:

3-Position Squat Clean

Push Press

3-Position Squat Clean

Push Jerk

3-Position Squat Clean

Split Jerk

https://www.youtube.com/watch?v=6cGfrNuXlFc&feature=youtu.be
*The full complex is designed to be completed without putting the barbell down

*We can keep things on track for these 6 sets by completing 1 every 5 minutes on a cycled clock

*The goal is to climb in weight with each set as we build to a heavy complex for the day

*With a lot of reps to complete, a good place to start is likely around 45-50% of your 1RM Clean and Jerk

*Your final score is the heaviest complex successfully completed unbroken

At Home METCON

Metcon (Time)

For Time:

30-20-10:

Double Dumbbell Power Cleans

Double Dumbbell Push Press

Extra

Gymnastic Stamina

Not For Time:

1:30 Light Assault Bike, 25% Max Ring Muscle-ups

1:30 Light Assault Bike, 35% Max Ring Muscle-ups

1:30 Light Assault Bike, 45% Max Ring Muscle-ups

2:00 Light Assault Bike, 25% Max Ring Muscle-ups

2:00 Light Assault Bike, 35% Max Ring Muscle-ups

2:00 Light Assault Bike, 45% Max Ring Muscle-ups