WORKOUT OF THE DAY

CrossFitAllen – CrossFit

Warm-Up

General Warmup and stretch, then…

Child’s Pose: 1 Minute

Pec Stretch on Wall: 30 Seconds Each Side

Skill

Spend 5-7 minutes on Power Snatch technique

Spend 5-7 minus on Bar Muscle up Progressions

Conditioning

Metcon (Weight)

“Double Jeopardy”

On the 4:00 x 5 Rounds:

40 Double Unders

15 Slam Balls(20/14)

5 Power Snatches

R+

50 Double Unders

5 Bar Muscle Ups

5 Power Snatch

Build in Power Snatch Weight
*Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day

*These reps do not need to be completed touch and go

*Record all 5 weights used, with the final score being the heaviest weight lifted

Extra

Strict Handstand Push-ups

On the 1:30 x 5 Sets:

1 Set of Strict Handstand Push-ups/Kipping/HS Hold

The goal is to hold the same rep number across the 5 rounds

This is a repeat from last week

See if you can improve your score

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Back Squat (15 Minutes to complete the following sets: )

Based off of 5 Rep Max

9@80%

6@90%

3@100%

1@110%

1@115%

1@120%

Conditioning

Metcon (Time)

“Deadliest Catch”

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

30/21 Calorie Row

3 Rounds:

9 Front Squats (95/65)

7 Toes to Bar

5 Lateral Barbell Burpees

Extra

3 Giant Sets:

8 Banded Stiff-Legged Deadlifts

16 Psoas March Steps (8 Each Leg)

24 GHD Sit-ups

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Team Barbara”

Teams of 2

AMRAP 20:

20 Pull-ups

30 Push-ups

40 AbMat Sit-ups

50 Air Squats
*Working through a team version of this all bodyweight CrossFit benchmark

*One athlete works while the other rests in “Team Barbara”

*Teammates can split up the reps however they see fit

*We’ll complete all reps at one station before moving on to the next

*The score is total rounds and reps completed at the end of the 20 minutes

Extra

Midline

3 Giant Sets:

50′ Kettlebell Cross Body Carry (Left Arm Overhead)

50′ Kettlebell Cross Body Carry (Right Arm Overhead)

10 Dumbbell Side Plank Rotations (Left)

10 Dumbbell Side Plank Rotations (Right)

Max Effort L-Sit Hold

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Barbell Warmup and Movement Prep

Weightlifting

Power Clean + FS + Power Jerk (Work up to a Heavy set of one of each)

*Athletes will have 13 minutes of work

*These 3 movements are designed to be completed unbroken

*Do not to blend these movements together into Squat Cleans and Thrusters

Conditioning

Metcon (3 Rounds for reps)

“Wise Men”

AMRAP 3:

Max Rounds of “”Macho Man”” (95/65|R+135/95)

Rest 3 Minutes

AMRAP 3:

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

Rest 3 Minutes

AMRAP 3:

Max Rounds of “”Macho Man”” (135/95|R+185/135)
1 “Macho Man” complex is:

3 Power Cleans

3 Front Squats

3 Push Jerks

*Record reps for each separate AMRAP

*1 Round of Macho Man = 9 reps

Extra

Front Squat

On the 1:30 x 7 Sets:

Set 1 (On the 0:00): 3 Reps @ 77%

Set 2 (On the 1:30): 1 Rep @ 82%

Set 3 (On the 3:00): 3 Reps @ 77%

Set 4 (On the 4:30): 1 Rep @ 85%

Set 5 (On the 6:00): 3 Reps @ 77%

Set 6 (On the 7:30): 1 Rep @ 88%

Set 7 (On the 9:00): 12 Reps @ 62%

Percentages Based on 1RM Front Squat

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch w/ Emphasis on DUs

Skill

Tim from Mute Sports will lead a 20 minute mini-clinic on Double Unders

Conditioning

Metcon (Time)

Every 3 Minutes for 5 Rounds:

30|R+40 Double Unders

20 Reverse Lunges|R+25 FT HS Walk

10 V-Ups|R+2 Rope Climbs
*Score is slowest round of the 5

*Sub 45 Singles or :30 of Practice

Extra

Lats Foam Roll:

1-2 Minutes Each Side

Glutes Foam Roll:

1-2 Minutes Each Side

Quads Foam Roll:

1-2 Minutes Each Side

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Child’s Pose on Box: 1 Minute

Wrist Stretches on Box: 30 Seconds Each Direction

Movement Prep

Conditioning

Metcon (Time)

Long Haul

2 Rounds:

20 Push Presses (95/65)

25 Burpees

30 Single Dumbbell Box Step-ups (Alternating)

35/28 Calorie Row

R+

2 Rounds

20 Push Press (115/85)

30 Burpees

40 Single Dumbell Box Step Ups (Alternating)

50/35 Calorie Row

Box: 24/20

Dumbbell: 50/35
*Stagger heats by 4-5 minutes

Extra

Beast Builder

On the Minute x 7:

Thrusters

Minute 1: 95/65|R+115/85

Minute 2: 115/85|R+135/95

Minute 3: 135/95|R+155/105

Minute 4: 135/95|R+155/105

Minute 5: 135/95|R+155/105

Minute 6: 115/85|R+135/95

Minute 7: 95/65|R+115/85

Max Unbroken Reps at Each Barbell

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Deadlift (Working Up to Heavy Set of 5)

*Athletes will have 12 minutes to work up to a heavy set of 5 Deadlifts

*Reps will be Touch and Go…no Dropping or Reset

Conditioning

Metcon (AMRAP – Rounds and Reps)

“The Undertaker”

AMRAP 12:

50/35|R+60/45 Calorie Assault Bike

Directly Into…

5 Deadlifts (185/135|R+245/165)

10 Lateral Barbell Hop Overs|R+Lateral Burpees over Bar

15 AbMat Sit-ups
*The Bike is the buy-in and only occurs at the beginning of the workout

*The scored portion of the workout is the total rounds and reps of deadlift, hop overs, and sit-ups

Extra

Option 1: Strict Handstand Push-ups/Kipping HSPUs/HS Hold

On the 1:30 x 5 Sets:

1 Set of Strict/Kipping Handstand Push-ups/Max effort HS Hold

Try to Hold the Same Number Across

Option 2: Handstand Walk Biathalon

For Time (10 Minute Cap):

300′ Handstand Walk

Every Break: 3 Ring Muscle-ups

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Strength

Back Squat (15 Minutes to Complete the Following:)

BASED OFF 5 REP MAX ya Goobers!

9 Reps @ 77%

6 Reps @ 87%

3 Reps @ 97%

1 Rep @ 107%

1 Rep @ 112%

1 Rep @ 117%

Conditioning

Metcon (Time)

“Foot Locker”

4 Rounds|R+ 5 Rounds:

9 Toes to Bar

15 Wallballs (20/14)

Directly Into…

4 Rounds|R+ 5 Rounds:

9 Power Snatches (75/55)

15 Overhead Squats (75/55)
*Athletes will complete all 5 sets of Part 1 before moving on to Part 2 of today’s workout

*There is no rest between each of the 5 round pieces

*The score is total time it takes to complete the 10 total rounds

Extra

Odd-Object Conditioning

4 Rounds:

200 Meter Run

100′ Sand Bag Carry (100/50)

200 Meter Run

CrossFitAllen – CrossFit

Warm-Up

EPIC Funshine Saturday Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (AMRAP – Reps)

“Dead Sea”

Teams of 3

4 Rounds:

4:00 Row for Calories

3:00 Lateral Burpees over Barbell|R+ Bar Facing

2:00 Deadlifts (205/135|R+255/165)
*One athlete works at a time while the other two rest in this team of 3 workout

*Athletes will record total reps at each station, with their final score being total reps accumulated over the 4 rounds

Extra

Midline

4 Sets, Not For Score:

Max Effort Strict Handstand Push-ups /Kipping/HS Hold

1:30 Bike

20 GHD Sit-ups/:40 Plank

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch including:

Wrist Stretch (Fingertips Forward): 30 Seconds

Quads Foam Roll: 1 Minute Each Side

Squat Hold: 1 Minute

Lats Foam Roll: 1 Minute Each Side

Child’s Pose (Hands on Foam Roller): 1 Minute

Wrist Stretch (Fingertips Away): 30 Seconds

Movement Prep

Movement Prep

10 Scap Pull-ups Video

10 Kip Swings

1-3 Strict Pull-ups

3 Pull-ups (Hear the Breath)

3 Pull-ups + 6 Breaths + 3 Pull-ups

5 Pausing Front Squats (3 Seconds in Bottom)

_

10 Dip + Drives

5 Push Press

_

5 Thrusters (Hear the Breath)

_

3 Thrusters + 6 Breaths + 3 Thrusters

Conditioning

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Extra

Handstand Walk Practice

15 Minute Recovery Bike

On the 3-6-9-12:

1 Minute of Handstand or HS Walk Practice