WORKOUT OF THE DAY

CrossFitAllen – CrossFit

Mobility

Spend 4-5 minutes rolling/smashing Calves, Glutes, and Lats

then…

1:00 Kneeling KB Calf Stretch each side

1:00 Box Shoulder Stretch

1:00 Figure 4 or Pigeon Each Side

Warm-Up

Coach’s Choice General Warm-Up

Conditioning

Metcon (Time)

“Old MacDonald”

5 Rounds:

100 Meter Farmers Carry (53’s/35’s)

30 AbMat Sit-ups

100 Feet Walking Prisoner Lunges
+Getting after some “Grunt Work” in today’s triplet workout

+Looking for these 5 rounds to take somewhere between 15-25 minutes to complete

Extra

COOL DOWN

Calf Foam Roll:

1-2 Minutes Each Side

Quad Foam Roll:

1-2 Minutes Each Side

Glute Foam Roll:

1-2 Minutes Each Side

Lats Foam Roll:

1-2 Minutes Each Side

CrossFitAllen – CrossFit

Warm-Up

Coach’s Choice of General Warmup and Stretch to include ankles, hips, and shoulders, then

Barbell Warmup

Movement Prep

5 Top Half DLs

5 Slow-Quick DLs

5 DLs

:30 Seconds PVC Overhead Squats

5 Behind the neck Push Jerks w/ Snatch Grip (Barbell)

5 Pausing Barbell Overhead Squats

5 Overhead Squats

Strength

Pausing Overhead Squat (Build to a heavy single)

Build to a Heavy Single (3 Second Pause)
*Athletes will have 15 minutes to find their heavy single for the day

*Athletes will use the rack for this portion

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Double Jointed”

AMRAP 16:

15 Overhead Squats (95/65|R+135/95)

30 Double Unders

15 Deadlifts (95/65|R+135/95)

30 Double Unders
*Looking for athletes to choose weights and variations that allows them to complete 3-4+ rounds today (4-5 min rounds)

Extra

Single Arm Dumbbell Work

3 Sets Each Side:

7 Single Arm Dumbbell Bench Press

7 Single Arm Dumbbell Bent Over Row

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then,

Banded Samson Stretch 1:00 each side

Banded Pigeon Stretch 1:00 each side

Banded Calf Stretch :30 each side

Conditioning

Metcon (Time)

“Sea Horse”

3 Rounds:

1000/800 Meter Row

600 Meter Run

25 Burpees
*This 3 round workout is intended to be on the longer side: 30-40 minutes or 10-13 minutes per round

*Stagger heats by 4-5 minutes

*Cap Row at 4:30

*Find your maximum sustainable pace

Extra

Strict Gymnastics

4 Giant Sets For Quality:

10 Horizontal Ring Rows

:10-:20 Second Ring Dip Top Support Hold*

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

-Couch Stretch: 1 Minute Each Side

-Wrist Stretch: 30 Seconds

-Front Rack Stretch: 30 Seconds

Followed by Barbell Warmup

Movement Prep

5 Hang High Pulls

5 High Pulls

5 Power Cleans

5 Pausing Front Squat

5 Front Squats

15 Second Dip Hold

5 Dip and Explode (no press)

5 Push Jerks

10 Scap Pull-ups

5 Kip Swings

1-3 Strict Toes to Bar

3 Knee to Chest

3 Toes to Bar

Strength

Macho Man Complex (Build to a Heavy in 15 minutes)

3 Power Cleans

3 Front Squats

3 Push Jerks
*One “Macho Man” complex is: 3 Power Cleans + 3 Front Squats + 3 Push Jerks

*These 9 reps are meant to be completed without dropping or pausing on the floor with the barbell

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Randy Savage”

AMRAP 12:

3 Rounds of “”Macho Man”” (115/85|R+155/105)

15 Toes to Bar

1 Round of “Macho Man”:

3 Power Cleans

3 Front Squats

3 Push Jerks
*Break up the reps of “Macho Man” however you see fit

Extra

Body Armor

3 Giant Sets:

10 Dumbbell Bench Press

20 Banded Pull-Aparts

10 Dumbell Stiff Legged Deadlifts

20 AbMat Sit-Ups

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then:

With Lighter Weight:

10 Russian Kettlebell Swings

5 Kettlebell Swings

With Workout Weight:

5 Kettlebell Swings

Thruster Movement Prep

5 Front Squats

5 Push Press

5 Thrusters

Conditioning

Metcon (3 Rounds for reps)

With a Partner, complete as many rounds and reps of:

AMRAP 6:

21 Lateral Burpees over Bar

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 6:

15 Lateral Burpees over Bar

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 6:

9 Lateral Burpees over Bar

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)
-split reps as desired

-record each AMRAP separately

-with built in rest, this should be a sprint

Extra

4 rounds not for time

400m run

40 DUs

*Every break in DUs = 5 Burpees

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then:

Front Rack Stretch: 1 Minute

Chest Stretch: 45 Seconds Each Side

Wrist Stretch: 30 Seconds

Movement Prep

5 Clean Deadlifts (Slow Below Knee)

5 Power Cleans

5 High Hang Power Cleans

5 Hang Power Cleans

10 Top Half Deadlifts (Fast Hips)

10 Deadlifts (From Mid-Shin)

Weightlifting

Hang Power Clean + Power Clean Complex (1 Hang Power Clean + 1 Power Clean)

Build to a Heavy Complex:

1 Hang Power Clean

1 Power Clean
-Athletes will have 15 minutes to build to their heavy complex of 1 hang power clean and 1 power clean

-This complex is designed to be completed without pausing on the ground or dropping the bar

-The hang power clean begins with a deadlift to establish the hang position

-Once the hang position is established, athletes can clean the bar from anywhere above the knee for it to count as a hang power clean

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Power Bar”

AMRAP 12:

9 Hang Power Cleans (135/95)

12 Push-ups

15 Deadlifts (135/95)
-This should be a weight that athletes can complete within 2 sets during the workout today

Extra

3 Giant Sets

50 ft OH Single DB Walking Lunge (25 ft each arm)

15 GHD Hip Expensions

25 ft HS Walk or :30 HS Hold

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

5-7 minutes of rope climbing drills:

5 Foot Locks From Hanging Position

3 Lock & Stands (Push With Feet)

1 Rope Climb

and/or

8 Scap pullups

6 Hollow Arch Swings

4 Kipping Pullups

2 Butterfly Pullups

Conditioning

Metcon (Time)

“Climbing Annie”

10-20-30-40-50:

Double Unders

AbMat Sit-ups

After Each Set:

Rx: 5-10-15-20-25 Pullups

Rx+:Rope Climbs (1-2-3-4-5)

Extra

Calves Foam Roll:

1-2 Minute Each Side

Lats Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minute Each Side

CrossFitAllen – CrossFit

Warm-Up

General Warmup and stretch, then…

Barbell Warmup

5 Good Mornings

5 Back Sqauts

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

Strength

Pause Back Squat Complex (Build to Heavy Complex:)

Build to Heavy Complex:

1 Pausing Back Squat (3 Seconds)

1 Back Squat
-The first rep requires a 3 second pause in the bottom, while the second rep requires no pause

Conditioning

Metcon (Time)

“Step Aerobics”

3 Rounds For Time:

20 Single DB Goblet Squat|R+10 Single DB Overhead Squats

20/14 Calorie Row

20 Single Dumbbell Box Step-ups (10 Each Side)to a 24/20 inch box

DB Weight (50/35)
*Start 2nd wave after 2 minutes

*Athlete can hold DB any way on the step-ups

Extra

3 rounds

12 Banded Monster Walks

12 Wall Angels

12 Banded Glute Bridges

12 Upside Down KB Kneeling Press

CrossFitAllen – CrossFit

Warm-Up

Dynamic Line Drills then,

1:00 Pigeon each side

1:00 Child Pose

then…

Movement Prep

With Lighter Weight:

6 Alternating Dumbbell Power Snatches

6 Alternating Dumbbell Muscle Snatches

With Workout Weight:

4 Alternating Dumbbell Power Snatches

4 Alternating Dumbbell Muscle Snatches

Conditioning

Metcon (Time)

“Piggy Back”

Teams of 2

12 Rounds For Time:

12 Alternating Dumbbell Snatches (50/35)

12 Lateral Burpees Over Dumbbell

12 x 10 Meter Shuttle Run

*Switch After Fully Completed Rounds (6 Each)

Extra

8 min EMOM, building of:

1 Hang Power Snatch + 1 Power Snatch

CrossFitAllen – CrossFit

Mobility

Spend a few minutes rolling out the quads, hips, and lats, then…

1:00 of Each

-Couch Stretch

-Active Spiderman w/ twist

-Banded Lat Stretch

Warm-Up

30 Seconds each:

Jumping Jacks

Kettlebell Deadlifts

Single Arm Kettlebell Strict Press (30s Each Side)

Low Box Step-ups

Russian Kettlebell Swings

Barbell Strict Press & Reach

Low Box Jumps

American Kettlebell Swings

Barbell Push Press

*Performed With Light Kettlebell

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Jack”

AMRAP 20:

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

10 Kettlebell Swings (53/35|R+70/53)

10 Box Jumps (24/20)
*Athletes can choose a weight on the barbell and kettlebell that they are able to complete the 10 reps in 1-2 sets each round during the workout

*We’re looking to complete somewhere between 8-10+ rounds today, or a round every 2:00-2:30

Extra

Recovery Bike

3 Rounds:

3:00 Recovery Bike

Between sets, 15 GHD Sit-Ups or 30 Ab Mat Sit Ups