WORKOUT OF THE DAY

CrossFitAllen – CrossFit

Warm-Up

2 minutes:

Buddy 1: 1:00 Banded Lat Stretch

**Buddy 2: **1:00 Active Divebombers

Switch Stations at the 1:00 Mark

2 Minutes:

Buddy 1: AbMat Sit-ups

Buddy 2: 100 Meter Run

Switch Stations When Buddy is Back From Run

2 Minutes:

Buddy 1: Hollow Hold

**Buddy 2: **Line Hops (side to side hop over line on floor)

Strength

Weighted Pull-ups (Build To 1 Rep MAx)

Weighted Strict Pull-Ups – For athletes who aren’t quite ready to add weight, this is a good opportunity to go with a light band or even go for their first strict pull-up

Conditioning

Metcon (Time)

4 Rounds:

10 Strict Pull-ups | R+ 15

30 AbMat Sit-ups | 20 GHD

200 Meter Wall-Ball Run (20/14)

Extra

2 Rounds, Not for Score:

400 Meters Light

300 Meters Moderate

200 Meters Fast

CrossFitAllen – CrossFit

Warm-Up

Gen Warm-UP and Stretch. then:

Barbell Warm- Use this partion to review movements (workout is 27 min, have to move):

5 Good Monrings

5 Elbow Rotations

5 Front Squats

5 Deadlifts

5 Front Squats

5 Deadlifts

Conditioning

Metcon (3 Rounds for reps)

“Bar Crawl”

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Front Squats (135/95)

50 Front Squats (155/105)

Max Front Squats (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)

RX+ TEAM OF 2 – 40 Reps of Each+Max – 8 Min Rounds/3 min Rest
Athletes will split all reps evenly, with one person working at a time

Scaling:

– Adjust the weight to make sure your team can get to the Max Round

Extra

NO EXTRA TODAY – if you did today’s workout you get credit for the EXTRA

CrossFitAllen – CrossFit

Today we will be doing an Open Workout from years past to get your minds and bodies ready for the 2019 Open (#2).We will be doing this once a week until the Open.

Warm-up

Gen Warmup and Dynamic Stretch, then:

Santch Progession – PVC then Bar – 3 of each:

Down and Up (power pos)

Elbow’s High and Outside

Muscle Snatch

Snatch Land

Hang Power Snatch

Knee Power Snatch

Full Power Snatch

Conditioning

OPEN PREP DAY – 14.1

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#
https://www.youtube.com/watch?v=I-E84llY-SY

Extra

2 Rounds for Time:

100′ Bear Crawl

20 Wall-Balls (20/14)

20/15 Calorie Assault Bike

CrossFitAllen – CrossFit

Warm-Up

Gen Warm-up and Stretch, then:

5 Good Mornings

5 Elbow Rotations

5 Strict Press + Reach

5 Push Press

5 Power Cleans

5 Front Squats

5 Squat Cleans

Strength

Squat Clean (Build to a Heavy but Perfect Double – 12 Min)

Conditioning

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)

Extra

AMRAP 6:

1 Strict Handstand Push-up or Hand release Push-Ups

1 Strict Pull-up

2 Strict Handstand Push-up or Hand release Push-Ups

2 Strict Pull-ups

3 Strict Handstand Push-up or Hand release Push-Ups

3 Strict Pull-ups

CrossFitAllen – CrossFit

Warm-Up

Quick General Warm-up Followed by a Quick Stretch, then…

5 BB Good Mornings

5 Elbow Rotations

5 Back Squats

5 Snatch Grip press and reach

5 Snatch grip Deadlifts

5 High Hang Power Snatch

5 Hang Power Snatch (working on cycling)

Strength

Back Squat (6 Minute EMOM of 4 Back Squats @ 70-80% of 1 rep )

Conditioning

Metcon (AMRAP – Reps)

“Thumb War”

Teams of 4(depending on class size)

5 Rounds:

1 Minute Wallballs (20/14)

1 Minute Hang Power Snatch (75/55)

1 Minute Row Calories

1 Minute Rest
Each teammate starts at a different station

Add total reps for all teammates from all stations (this will be a high number) Keep the rower going throughout the workout…no reset

Goal is to stay consistent across the 5 rounds

Extra

Run 1 mile

*10 pushups and 15 air squats every 400m

(sub 3200m bike w/ pushups and air squats every 800m)

CrossFitAllen – CrossFit

Warm-Up

General Warm-up and Stretch, then…

5 Good Mornings

5 Romanian Deadlifts

5 Deadlifts

5 Scap Pullups

5 Hollow/Arch Swings

5 Knee Raises

5 Straight Leg Raises

Conditioning

Metcon (Time)

“Tummy Time”

15-12-9-12-15:

Toes to Bar

Deadlifts (185/125|Rx+205/145)

Lateral Barbell Burpees(Rx+Bar Facing)
Choose a toes to bar variation and deadlift weights that you could complete at least the set of 15 unbroken when fresh

Within the workout, these should be variations and weights that allow you to complete each round within 3 sets

Extra

Clean Complex

Every :90 for 5 sets building:

1 Power Clean

1 Hang Squat Clean

1 Squat Clean

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

Barbell Warmup:

5 Good Mornings

5 Elbow Rotations

5 Press & Reach

5 Front Squats, then…

2 Rounds of:

2 Second Dip Hold and Explode

3 Pausing Push Jerks

3 Push Jerks

Strength

Push Jerk (4 x 3 reps at 70-80% of 1 rep max)

– Work up to 70-80%, then one weight all four sets (too easy? add weight)

Conditioning

Metcon (AMRAP – Reps)

“Sandy Cheeks”

20 Min EMOM:

Minute 1: 12/9 Calorie Row/Bike

Minute 2: 20 AbMat Sit-ups

Minute 3: 10 Single DB Hang Clean & Jerk(choose a challenging weight you can handle for 5 rounds & do 5 each arm per round)

Minute 4: Rest
5 Rounds of a 4 minute EMOM

If short on rowers, start in waves

Scoring: If all reps were completed, Men’s score is 210, Women’s score is 195

Record weight for C&J in Comments

Extra

3 Rounds:

50 ft. Overhead Single KB/DB Walking Lunge (switch at 25 ft)

10 Goblet Squats

*Choose a weight that is challenging, but with perfect form

CrossFitAllen – CrossFit

Warm-Up

Buddy 1:

Increasing Intensity Each Minute:

2 Minute Row

Buddy 2:

2 Minutes For Quality:

3 Inchworms

5 Barbell Rows or Ring Rows

10 Air Squats

Switch stations at 2 minutes, then…

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press + Reach

5 Romanian Deadlifts

5 Front Squats

Conditioning

Metcon (Time)

“Always Remembered”

Teams of 2:

Buy-In: 2001 Meter Row

4 Rounds:

9 Bar Muscle-ups or 18 CTB Pull-Ups (Rx+\Rx)

11 Bear Complexes (Rx+135/95|Rx115/85)

*Power Clean/Front Squat/Push Press/Back Squat/Back Rack Push Press

Cash Out: 2977 Meter Row
“Always Remembered”” is an annual partner workout we do on CompTrain to honor the victims of the 9/11/01 terrorist attacks on New York City

The 2001 meter row represents the year

The 4 rounds represents the four planes

The 9 Muscle Ups represents the month

The 11 Bear Complexes represent the day

The 2977 meter row represents the lives lost

Extra

Midline

Accumulate 4 minutes in a high plank

*every break = 12 Bird Dogs

CrossFitAllen – CrossFit

Warm-Up

General Warm-up and Stretch, then…

Movement Prep

5 Kettlebell Deadlifts

10 Russian Kettlebell Swings

5 Kettlebell Swings

3-5 min of DU Practice

Conditioning

Metcon (Time)

“Road Trip” Rx

4 Rounds:

15 Kettlebell Swing (53/35)

400 Meter Run

40 Double Unders

or

“Road Trip” Rx+

5 Rounds:

15 Kettlebell Swing (70/53)

400 Meter Run

50 Double Unders

Extra

Midline

3 Giant Sets:

15 Weighted Sit-Ups

15 V-Ups

Rest as needed between sets.

CrossFitAllen – CrossFit

Warm-Up

3 Rounds:

1 Minute Row

30 Seconds PVC Pass Throughs + 30 Seconds PVC Overhead Squats

Movement Prep

5 Behind the Neck Push Press

5 Pausing Overhead Squats (1s in Bottom)

5 Behind the Neck Push Jerks

5 Overhead Squats

5 Power Snatches

5 Overhead Squats

Strength

Overhead Squat (Build to a Heavy Single )

– Coming out of the rack

– Focus – bar over middle of the foot all the way down and up

Conditioning

Metcon (Time)

“Hot Mess”

2 Rounds:

25 Overhead Squats (95/65 | R+ 115/85)

35/25 Calorie Row

Extra

Snatch Complex: Power Snatch + Squat Snatch – 6 Min EMOM

Work up to 65-70% of Max Snatch, then do all 6 Min at same weight…….or 12 Min of Snatch Technique Work