WORKOUT OF THE DAY

MONJULY22

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Easy Row

Active Spidermans

PVC Pass Throughs

Moderate Row

Air Squat

PVC Lat Stretch

Faster Row

Push-up to Down Dog

PVC Overhead Squats – waiter style – palms toward ceiling (keep arm pits up)

Modified Barbell Warmup

5 Good Morning

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

2X5 Overhead Squats

Conditioning

Metcon (AMRAP – Reps)

“Hot Sauce”

AMRAP 3:

21/15 Calorie Row

21 Lateral Erg Burpees

Max Overhead Squats (75/55)

Rest 3 Minutes

AMRAP 3:

18/13 Calorie Row

18 Lateral Erg Burpees

Max Overhead Squats (95/65)

Rest 3 Minutes

AMRAP 3:

15/11 Calorie Row

15 Lateral Erg Burpees

Max Overhead Squats (115/85)

Rest 3 Minutes

AMRAP 3:

12/9 Calorie Row

12 Lateral Erg Burpees

Max Overhead Squats (135/95)
* Overhead squats must come from the ground

Extra

On the 2:00 x 7 Sets:

25′ Handstand Walk/ 4 Wall Walks

1 Squat Snatch (Start @ 50% and. increase each set to heavy)

SATJULY20

CrossFitAllen – CrossFit

Conditioning

Metcon (Time)

Teams of 3

4 Rounds For Time (30 Minute Time Cap):

800 Meter Med Ball Run (20/14)

60-50-40-30:

Deadlifts

Front Squats

Jerks

Barbell Weights:

Males: 95-115-135-155 | R+ 115-135 -155-175

Females: 65-75-85-95 | R+ 85-95-105-115
Try to team up with partners at the same barbell weights.

FRIJULY19

CrossFitAllen – CrossFit

Warm-Up

Gen Warm Up and Stretch, then….

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

Movement Prep

5 High Hang High Pulls

5 High Hang Muscle Snatches

5 High Hang Power Snatches

5 Power Snatches

Strength

Power Snatch (Build To A Heavy Set of 5)

Conditioning

Metcon (Time)

“Scarface”

6 Rounds:

8 Power Snatches (115/85)

8 Bar-Facing Burpees
– Focus on cycling the snatch

– Looking for 12 min or less – scale accordingly

Extra

2 Rounds (3 min btw each round):

200 M Farmers Carry (53/35)

600 M Med Ball Run (20/14)

THURJULY18

CrossFitAllen – CrossFit

Strength

Deadlift (1 SET OF 20 REPS (HEAVY, T&G))

Warm up to your weight in 3 sets.

Heavy is a VERY relative term here. It should be more difficult as the reps get higher. Form should not break down. Do not let go of bar.

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP in 6:

6 Strict Pull-Ups | R+ 2 Rope Climbs

6 Hang Power Cleans (135, 95 | R+ 165, 115)

18 Lunges in place (9 e/leg)

Rest 6 Min

AMRAP in 6:

6 Strict Pull-Ups | R+ 2 Rope Climbs

6 Hang Power Cleans (115, 75 | R+ 135, 95)

18 Lunges in place (9 e/leg)

WEDJULY17

CrossFitAllen – CrossFit

Warm-Up

30 Seconds

Active Samson

Medicine Ball Foot Taps

Slow Air Squats

Medicine Ball Deadlifts

Active Spidermans

Medicine Ball Squats

Medicine Ball Relay

Teams of 3:

3 Rounds For Time:

Bear Crawl Down with Ball

10 Slamballs

Lunge Back with Ball

*Each Partner Goes 3 Times

Conditioning

Metcon (Time)

“Meter Maid”

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run
Challenge yourself on the box jumps today

There isn’t a huge difference between fast and slow cycling wallballs, but there is a big difference in fast and slow box jumps

For example, just the difference between 3 seconds a jump vs. 5 seconds a jump over 72 reps is 2.5 minutes slower

Extra

Build to a heavy double Split Jerk – 3 sec pause in bottom of dip

TUEJULY16

CrossFitAllen – CrossFit

Strength

Front Squat (WK 2 – STAMINA SQUAT – 10 Min EMOM – Front & Back )

This Week we go to 65% of Front Squat MAx (last week was 60%)

– Odd min 3 Front

– Even min 6 Back

Conditioning

2k Row (Time)

Max Effort 2k Row

Extra

Barbell Cycling – Snatch

On the 2:30 x 5 Sets:

3-Position Power Snatch

3-Position Squat Snatch

Barbell load – 60% of 1RM Snatch

MONJULY15

CrossFitAllen – CrossFit

Strength

Thruster (Build to a heavy set of 3)

From the ground – clean into 1st rep

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP IN 14 MIN:

15 Thrusters (95/65)

30 Double Unders

15 Chest to Bar Pull-ups

30 Double Unders

Scale: Reg pull-ups or verticle ring rows, 60 singles

Extra

Gymnastic Focus Work

Not for Time:

1:00 Light Row + 60% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 50% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

1:00 Light Row + 40% of Max Strict HSPU

1:00 Light Row + 50′ HS Walk

Scale – box pike push ups, 4 wall walks

SATJULY13

CrossFitAllen – CrossFit

Conditioning

Metcon (AMRAP – Rounds and Reps)

Teams of 2, AMRAP 25:

3-6-9-12-15….

Calorie Row

Kettlebell Swings (53/35)

Wallballs (20/14)

Partners Switch After Full Rounds

Extra

5 Rounds Building (starting at 50% of Jerk Max):

Power Clean + 2 Split Jerk

FRIJULY12

CrossFitAllen – CrossFit

Warm-Up

Gen Warm-up and Stretch, then:

Dumbbell Warmup

Completed With 2 Light Dumbbells:

5 Romanian Deadlifts

5 Muscle Cleans

5 Strict Press and Reach

5 Push Presses

5 Front Squats

Strength

Bench Press (Build to a Heavy set of 7)

Looking to pinch the shoulder blades together to find a little thoracic extension. This will put athletes in a stronger pressing position.

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Mass Destruction”

AMRAP 12:

4 Strict Pull-ups

8 Dumbbell Strict Presses (35’s/20’s)

12 Medicine Ball Squat Jumps (20/14)
Choose a weight you’ll go unbroken with on every round

THURJULY11

CrossFitAllen – CrossFit

Strength

Push Press (Build to a Heavy set of 5 )

Conditioning

Metcon (Time)

5 Rounds:

21 Deadlifts

12 Push Presses

Barbell: (115/85 | R+ 135/95)

Scale weight (not reps)
-Limit the number of sets you have to do on the push press (unbroken or 2 at most)

-Take the first 2 rounds a little slower than you want to so you can thrive on the last 3