MONMAY18

CrossFitAllen – CrossFit

Warm-Up

4 Minutes For Quality

3 Inchworms

6 Russian Baby Makers

9 Barbell Romanian Deadlifts

Mobility

:45 of Each

Childs Pose

Counter Balance plate Squat Hold

Pigeon (each side)

Movement Prep

Air Squats-we should be proficient by now…hah

Chest-to-Bar Pullups

8 Scap Pullups

6 Hollow Arch Swings/Kipping Swings

4 Pullups (any variation)

2 Chest-to-Bar Pullups

Hang Power Clean

3 High Hang Shrugs

3 High Hang Shrug and High Pull

3 High Hang Muscle Cleans

3 High Hang Power Cleans

3 Hang Power Cleans (Focus on cycling)

Strength

Hang Power Clean (10 Minutes working to a Heavy set of 3 for the Day)

-Athlete must deadlift the bar to full extension, then the “hang” can be from anywhere between the pockets and knees

-Should not be a Max…simply working passed the working weight for the metcon, focusing on positioning

Conditioning

Metcon (Time)

“Fairly Nasty Girls”

3 Rounds for Time of:

50 Air Squats

15 Pullups

10 Hang Power Cleans (115/85)

or R+

“Nasty Girls”

3 Rounds for Time of:

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (135/95)
*Nasty Girls” is an old school benchmark workout that balances weightlifting and gymnastics

*Times for this workout range from about 6-12 minutes (2-4 minute rounds)

*Choose weights and variations that allow you to complete the work within that time frame

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Nasty Dozen”

AMRAP 12:

50 Air Squats

7 DB Bent Row (per arm)

10 Alternating Dumbbell Power Cleans

Extra

BODY ARMOR

On the 1:30 x 6 Sets:

Weighted Split Squat Complex

Unweighted Split Squat Complex

1 Split Squat Complex:

7 Bottom Range Split Squats

7 Top Range Split Squats

7 Full Range Split Squats

https://www.youtube.com/watch?v=CVWwxmFeZu4&feature=youtu.be

SATMAY16

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/ItbLvmz5pP4

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

At Home METCON

Metcon (3 Rounds for time)

“Mirror Effect”

On the 0: 1 Mile Run

On the 10: 100 Burpees

On the 20: 1 Mile Run

Cap each Movement at 9 minutes, leaving at least 1 minute of rest between movements
*enter 3 times separately, and Wodify will add them together

Conditioning

Metcon (3 Rounds for time)

“Triple Threat”

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

Cap each Movement at 9 minutes, leaving at least 1 minute of rest between movements
*enter 3 times separately and Wodify will calculate final time

Extra

Body Armor

Alternating On the Minute x 4 Rounds:

Minute 1:

20 AbMat Sit-Ups

Minute 2:

10 Single Dumbbell Overhead Tricep Extensions

10 Close Grip Push-ups

Max Dumbbell Bench Press/Floor Press

FRIMAY15

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/88951256875

Daily Video

https://youtu.be/8yHaPVmcHv4

Warm-Up

5 Minutes For Quality

20 Single Unders

5 Push-up to Down Dog Video

20 Single Unders

10 Slow Wall Squats

Mobility

30 Seconds Each:

DB Ankle Stretch (e/s)

Wrist Stretch

Spiderman w/ Twist (e/s)

DB Squat Hold

At Home METCON

Metcon (Time)

“90 Shiny”

21-15-9:

Dumbbell Power Cleans

50 Double Unders After Each Round

Directly Into…

21-15-9:

Dumbbell Goblet/Front Squats

50 Double Unders After Each Round
*DB Power Cleans will be alternating if using a single DB

*DB Goblet Squats if using a single DB, front rack if using 2 DBs.

*Sub 75 single under for CUs

Conditioning

Metcon (Time)

“90 Shiny”

21-15-9:

Power Cleans (135/95)

50 Double Unders After Each Round

Directly Into…

21-15-9:

Front Squats (135/95)

50 Double Unders After Each Round

Extra

Body Armor

For Time (5 Minute Cap):

100 Jumping Lunges

On the Minute (Starting at 0:00):

5 Dumbbell Thrusters

THUMAY14

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/mBE7sTure6U

Warm-Up

3 Sets

1 Minute Active Spidermans Video

1 Minute Side Plank (30 Second Each Side)

1 Minute Wall Sit

Using the wall as back support, sit in a position just below parallel

The hips and shins should both be at 90 degrees

At Home METCON

Metcon (Time)

“Grip Don’t Trip”

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Metcon (Time)

“Grip Don’t Trip”

100 Air Squats, 100 Meter Farmers Carry

50 Sit-ups, 100 Meter Farmers Carry

80 Air Squats, 100 Meter Farmers Carry

40 Sit-ups, 100 Meter Farmers Carry

60 Air Squats, 100 Meter Farmers Carry

30 Sit-ups, 100 Meter Farmers Carry

40 Air Squats, 100 Meter Farmers Carry

20 Sit-ups, 100 Meter Farmers Carry

20 Air Squats, 100 Meter Farmers Carry

10 Sit-ups, 100 Meter Farmers Carry

Extra

Spend 5-7 Minutes Rolling/Smashing:

Quads

Lats

Calves

Glutes

WEDMAY13

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/83162265218

Daily Video

https://youtu.be/JHt39rB10cE

Warm-Up

2 Sets

30 Second Front Plank

20 Jumping Jacks

10 Glute Bridges

5 Inchworm to Push-up

Single Dumbbell Warmup

Performed With Light Dumbbell:

10 Goblet Squats Video

10 Romanian Deadlifts (Each Side)

10 Single Arm Russian Swings

10 Strict Press (Each Side)

10 Goblet Squats

At Home METCON

Metcon (4 Rounds for time)

“Encore”

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

12 Thrusters

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

On the 5:00 x 2 Rounds:

21 Over-and-Back Dumbbell Hops

6 Devil’s Press

21 Over-and-Back Dumbbell Hops

9 Clean and Jerks

21 Over-and-Back Dumbbell Hops

12 Thrusters

Programmed for either double or single Dumbbell Movements
*We’re looking for these rounds to take 4 minutes or less to complete so you have at least 1 minute to recover

*Record your time for each of the 4 rounds – as your score is the total of these times added together

Extra

Body Armor

Alternating Double Tabata x 4 Rounds:

A) 40 Seconds Flutter Kicks, 20 Seconds Rest

B) 40 Seconds Hollow Rocks, 20 Seconds Rest

TUEMAY12

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/A6-QSK1voL4

Warm-Up

6 Minutes For Quality

100 Meter Run

10 Single Dumbbell Romanian Deadlifts (5 Each Side)

20 Single Dumbbell Bent Over Rows (10 Each Side)

At Home METCON

Metcon (Time)

“Heldum”

5 Rounds:

400 Meter Run

21 Russian Single Dumbbell Swings

9 Strict Pull-ups or 18 Single Arm DB Rows(9 each arm) or 18 Odd Objet Rows

Conditioning

Metcon (Time)

“Heldum”

For Time:

400 Meter Run

21 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

18 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

15 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

12 Chest to Bar Pull-ups

9 Bar-Facing Burpees

400 Meter Run

9 Chest to Bar Pull-ups

9 Bar-Facing Burpees

Extra

Body Armor

3 Giant Sets:

9 Double Dumbbell Single Legged Deadlifts (Left)

9 Double Dumbbell Single Legged Deadlifts (Right)

15 Double Dumbbell Stiff-Legged Sumo Deadlifts

21 Dumbbell Weighted Glute Bridges

Rest 2 Minutes Between Sets

MONMAY11

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/3DM9btj-EHQ

Zoom Link

https://us02web.zoom.us/j/85107221766

Warm-Up

2 Sets

30 Seconds Single Unders

30 Seconds Active Samson Video

30 Seconds Push-up to Down Dog Video

30 Seconds Slow Air Squats

Mobility

30 Seconds of each:

DB Ankle (e/s)

DB Childs Pose

Samson (e/s)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Ceiling Fan”

AMRAP 15:

20 Single Dumbbell Alternating Power Snatches

40 Double Unders

20 Single Dumbbell Overhead Reverse Lunges

40 Double Unders
*Sub 60 Single Unders

*Sub Reverse Front Rack Lunges or Bodyweight Lunges

Conditioning

Metcon (Time)

“Ceiling Fan”

For Time (15 Minute Cap):

21 Clean and Jerks (155/105)

100 Double Unders

21 Clean and Jerks (155/105)

On the Minute: 7 Wallballs (20/14)

Extra

Body Armor

AMRAP 5:

Single Arm Dumbbell Strict Presses

On the Minute (Starting at 0:00):

6 Hand Release Push-ups

SATMAY9

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/R9Q26LCvR58

Warm-Up

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Movement Prep

:30 Single DB Alt DLs

:30 Single Arm Alt DB Hang Clean and Press

Rest :30

:30 Alternating Single DB Clusters

PARKING LOT WARS

Metcon (Time)

Teams of 2, One Teammate Working at a Time

10-9-8-7-6-5-4-3-2-1:

Single Dumbbell Alternating Clusters

200ish Meter Run
*Each partner must complete the round before moving to the next.

*Example: Partner A does 10 Clusters and then runs 200m…when A gets back, B can begin their round of 10 Clusters and 200m

Conditioning

Metcon (Time)

“Riggs”

10 Rounds For Time:

200 Meter Run

1 Power Snatch (155/105)

3 Bar Muscle-ups

5 Strict Handstand Push-ups

Extra

Body Armor

3 Giant Sets:

50′ Single Arm Overhead Walking Lunge (Right)

15 Single Arm Deadlifts (Right)

50′ Single Arm Overhead Walking Lunge (Left)

15 Single Arm Deadlifts (Left)

FRIMAY8

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/89251106415

Daily Video

https://youtu.be/PbVviXXVWMk

Warm-Up

4 Rounds

20 Seconds Spiderman + Reach

10 Seconds Mountain Climbers

4 Rounds

20 Seconds Single Unders/Double Unders

10 Seconds Air Squats

Mobility

:40 Down Dog w/ Calf/Hamstring focus

:40 Seal Pose

:40 Wrist Stretch

:40 Chest Stretch on Ground

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Bubbles”

AMRAP 12:

10 Burpees

25 Double Unders
*Sub 40 Singles

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Bubbles”

AMRAP 12:

8 Barbell Facing Burpees

25 Double Unders
*Sub 40 Singles

Extra

Body Armor

AMRAP 6:

Max Single Dumbbell Strict Presses

On the Minute: 10 Sit-Ups

THUMAY7

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/cnOtGml0QLo

Warm-Up

2 Rounds

20 Jumping Jacks

15 Sit Ups

10 Pausing Air Squats

5 Pushup to Down Dog

Mobility

:40 Each Movement:

Pass Throughs

Seal Pose

Couch Stretch Each Side

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Beach Season”

AMRAP 15:

3 Bed Sheet Rows

3 Reverse Burpees/6 Sit Ups

3 Hollow Rocks

6 Bed Sheet Rows

6 Reverse Burpees/12 Sit Ups

6 Hollow Rocks



Add (3) Reps Per Round
Bed Sheet Row Link:

https://www.youtube.com/watch?v=rloXYB8M3vU

3s = 1 rd

6s = 2 rds

9s = 3 rds

12s = 4 rds

15s = 5 rds

18s = 6 rds

21s = 7 rds

24s = 8 rds

27s = 9 rds

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Beach Season”

AMRAP 15:

3 Strict Pull-ups

3 Reverse Burpees

3 Hollow Rocks

6 Strict Pull-ups

6 Reverse Burpees

6 Hollow Rocks



Add (3) Reps Per Round

Extra

Spend 2 Minutes Rolling/Smashing the Following:

Glutes

Quads

Calves

Lats