WORKOUT OF THE DAY

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Clean and Jerk Technique

5 Sets For Quality:

1 Pausing Power Clean

1 Power Clean

1 Pausing Push Jerk

1 Push Jerk
-Pause For One Second In the Catch of the Clean

-Pause For One Second In the Dip of the Jerk

-Start with an empty barbell and increase load every set

Conditioning

Metcon (Time)

“In The Air Tonight-ish”

8 Rounds For Time:

3 Power Clean and Jerks (115/85)

6 Push Ups

9 Kettlebell Swings (53/35)

====R+====

10 Rounds For Time:

3 Power Clean and Jerks (135/95)

6 Ring Dips

9 Kettlebell Swings (53/35)

====FITNESS====

8 Rounds For Time:

3 Power Clean and Jerks (75/55#)

6 Push-Ups (Knees or Banded)

9 Kettlebell Swings (35/20#)
20 Minute Cap

Cool Down

Group Stretch-Coach Choice

Extra

3 Rounds [6 Minutes Total]:

30 Side Plank (Each Side)

30 Second Plank Shoulder Taps

30 Second Arch Hold

At Home METCON

Metcon (Time)

10 Rounds For Time:

5 DB Power Clean & Jerk

7 Push-Ups

9 Broad Jumps

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Skill

Spending 8-10 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Strength

6-4-2-2-2-4-6 Back Squat (6-4-2-2-2-4-6 Back Squats)

Athletes will have 20 minutes to complete all sets.
*Think about starting your set of 6 around 70% of 1RM Back Squat

*Your Score will be the heaviest set of 2 for the day

Cash Out

Metcon (Time)

“On The Nose”

1 Round For Time:

400m Run

50 Air Squats

40 AbMat Sit-ups

(6:00 CAP)

====FITNESS====

1 Round For Time:

300m Run

35 Air Squats

25 AbMat Sit-ups

(6:00 CAP)

Cool Down

30 Up-Dog

:30 Couch Stretch (each side)

1:00 Pigeon Stretch (each side)

1:00 Straddle Stretch

At Home METCON

Metcon (Time)

For Time:

100 DB Front Squats

On the top of every minute, perform 10 sit-ups

Then…

3 Rounds For Time:

400m Run

30 Burpees

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

Set-Up & Progressions (PVC- 3 reps each)

1. Set-Up – Stance (hip width), Grip (wide), Position (neutral spine)

2. Deadlift to Shrug – Focus: “Finish” – Legs straight, then shrug

3. Muscle Snatch – Focus: “Pull” – After the shrug, “Pull” elbows high and outside and punch overhead to locked out arms (legs stay straight)

4. Hang Power Snatch – Focus: “Punch” up and “Land” low (partial overhead squat)

5. Power Snatch – Focus: “Finish” — “Pull” — “Punch” — “Land”

6. Cycling – Focus: Elbows break down and to the side, once the bar is in front of the face, bring the elbows up and over the bar and slide down the legs

Barbell Practice (3 reps of each x 2 – rest in between sets)

*1. Deadlift to Shrug – “Finish”

*2. Muscle Snatch – “Finish & Pull Up & Punch Up”

*3. Power Snatch – “Finish, Pull, Punch Up & Land”

Conditioning

Metcon (3 Rounds for reps)

“I Will Survive”

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

5 Power Snatches (115/85|R+135/95#)

Rest 5:00

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

10 Power Snatches (95/65#)

Rest 5:00

AMRAP 5:

Buy-In: 500/400 Meter Row

30 Double Unders

15 Power Snatches (75/55#)

====FITNESS=====

Buy-In: 400/300 Meter Row

60 Single Unders

4 Power Snatches (75/55#)

Rest 5:00

AMRAP 5:

Buy-In: 400/300 Meter Row

60 Single Unders

8 Power Snatches (65/45#)

Rest 5:00

AMRAP 5:

Buy-In: 400/300 Meter Row

60 Single Unders

10 Power Snatches (45/35#)
*Score this workout by logging each AMRAP separately for reps.

Cool Down

2:00 Easy Row

:40 Childs Pose

:40 Each Side Pigeon

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:00

Buy-In: Run 400m

12 Tuck Jumps

6 Alternating DB Snatch

Rest 5:00

AMRAP 5:00

Buy-In: Run 400m

12 Tuck Jump

10 Alternating DB Snatch

Rest 5:00

AMRAP 5:00

Buy-In: Run 400m

12 Tuck Jumps

14 Alternating DB Snatch

(If we do not have DB’s, substitute DB Snatch for Burpee Broad Jumps with the rep scheme of:

AMRAP 1 = 5

AMRAP 2 = 8

AMRAP 3 = 10
*Score will be Reps for each separate AMRAP not counting the run

Extra

Run/Bike/Row April challenge!

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch…

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Single Tasking…Kinda”

AMRAP 12:

8 Lateral Burpee Over Dumbbell

10 Single Dumbbell Box Step-Overs (50/35#) (24/20″)

12 Single-Arm Dumbbell Clean & Jerk (50/35#)

====Fitness====

AMRAP 12:

8 Lateral Burpee Step-Over Dumbbell

10 Dumbbell Box Step-Overs (Choose Weight) (20/12″)

12 Single-Arm Dumbbell Clean & Jerk (choose weight)

Cool Down

:30 Calf Stretch on Post/Box (each side)

1:00 Happy Baby

:30 Figure 4 Stretch (each side)

1:00 Foam Roll – Lower Back

At Home METCON

Metcon (AMRAP – Rounds and Reps)

12:00 AMRAP:

8 Burpee Over an Object

10 Step-Ups (w/ household item) or Reverse Lunges

12 Single Arm DB Clean & Jerk

(if the DB is light, do a muscle clean and strict press)

Extra

3-5 Rounds Not For Time:

5 Strict Handstand Push-ups (or Strict Dumbbell Press)

5 Strict Ring Dips (or Jumping Ring Dip w/ :2 pause at the top)

5 Push-ups (or Push-Ups w/ knees on the floor)

(*Ring Dips can also be performed as a Bench or Box Dip)

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Strength

Pausing Front Squats (Set of 3 Every 2 Minutes by 5 Sets)

On the 2:00 x 5 Sets:

3 Tempo Front Squats

3 Seconds Down + 3 Seconds Hold

Start at 60% and Build to Moderate Set

Conditioning

Metcon (Time)

“Acid Reflux”

4 Rounds For Time:

10 Chest-to-Bar Pull Ups (or Regular)

12/9 Calorie Assault Bike

9 Thrusters (95/65#)

====R+====

4 Rounds For Time:

15 Chest-to-Bar Pull Ups

12/9 Calorie Assault Bike

9 Thrusters (115/85#)

====Fitness====

4 Rounds For Time:

15 Jumping Pull Ups

10/7 Calorie Assault Bike or Row

9 Thrusters (65/45#)
Time Cap 16 Minutes

Cool Down

GROUP STRETCH

1:00 Child’s Pose + Groin Stretch

:30 Figure 4 (each side)

:30 Eagle Arms (each side)

1:00 Couch Stretch (each side)

At Home METCON

Metcon (Time)

5 Rounds for Time:

15 DB Bent-Over Row

200m Run (or Bike Erg 15/12 cals)

9 DB Thrusters

CrossFitAllen – CrossFit

Warm-Up

General Warmup and stretch…

Conditioning

Metcon (Time)

“Fish out of Water”

For Time:

Row 2000 Meters

Straight into…

10 Rounds of “The Chief” (135/95)

===R+===

For Time:

Row 2000 Meters

Straight into…

10 Rounds of “The Chief” (155/105)

Time Cap 25 Minutes

1 Round of “The Chief”:

3 Power Cleans

6 Push-ups

9 Air Squats
*Stagger heats by 8-10 Minutes.

*We anticipate this workout to take 17-24 Minutes.

Cool Down

1:00 Child’s Pose

1:00 Couch Stretch

:30 Chest Strech

At Home METCON

Metcon (Time)

For Time:

Run 1-mile

Then 10 Rounds of:

4 Reverse Burpees

6 Push-Ups

9 Air Squats

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

PVC Flow with Jumping Jacks between movements

Conditioning

Metcon (Time)

“NAPALM”

2 Rounds for Time:

20 Chest to Bar Pullups

20 Bar-Facing Burpees

30 Deadlifts (185/135)

40 Wallballs (20/14)

====R+====

10 Muscle Ups

20 Bar-Facing Burpees

30 Deadlifts (225/155)

40 Wallballs (20/14

Cool Down

Foam Roller Party

Lower Back

Hamstrings

Calves

IT Band

Quads

Lats (Ouch!)

At Home METCON

Metcon (Time)

2 Rounds for Time:

20 Handstand Push-Ups or Pike Push-Ups

60 Walking Lunges

60 Wide-Stance Unloaded Good Mornings

20 Burpee Broad Jumps

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pec Roll/Stretch

REMINDER

Half of the class will start on the skill, and the other half will start on the bench press, so that we don’t have as many people sharing benches. We will switch after 15 minutes or so.

Skill

Spending 12-15 Minutes on a specific skill:

Double Unders

Pistols

Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings

etc…

Strength

Bench Press Pyramid 6-4-2-2-2-4-6 (6-4-2-2-2-4-6, with :30 front plank between sets)

*Athletes will have 15 minutes so complete a set of 6, 4, 2, 2, 2, 4, and 6 reps of bench press

*Your score will be the heaviest set of 2

*Athlete is required to complete a 30 second front plank in between sets

Cool Down

Take a lacrosse ball or foam roller and spend 2-3 mins digging into the chest and behind the shoulder. Be sure to place the ball on the soft tissue and not the bone.

Extra

Ab-Roll Outs x 30 (each) or as many reps as can be accumulated in 5:00

*Use the barbell with a set of bumper plates on. The load doesn’t matter

*place the knees on the ground, align the hands with the shoulders and grab the bar.

*Keeping the arms straight, roll the bar forward while holding a rigid midline (shoulders, hips & knees in one straight line).

*Once a straight line is achieved, or as close as we can get without losing midline stabilization, keeping the arms straight, pulling the arms back towards the hips and return to the starting position

At Home METCON

Metcon (No Measure)

For Quality:

12-8-4-4-4-8-12

Tempo Deficit Push-Ups (4″/2″)

24-16-8-8-8-16-24

Alternating V-Ups

Place hands on an object that is 2-4″ from the ground. This can be anything that has a stable platform

If the deficit is too much, perform a regular push-up, or a push-up from the knees.

CrossFitAllen – CrossFit

Warm-Up

3 Rounds of “Rowling” and then…

Samson Stretch

Downward Dog to Push-Up

Warrior Squat

Conditioning

Metcon (5 Rounds for time)

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Single Dumbbell Front Squats (50/35)

15/12 Calorie Row

====R+====

Every 3:00 x 5 Rounds

9 Box Jump Overs (24″/20″)

12 Double Dumbbell Front Squats (50/35)

15/12 Calorie Row
*We want to aim for sub-2:00 rounds, giving at least 1:00 of rest before starting the next round.

*Stagger Heats by 1:30 if not enough rowers

Cool Down

:30 Pigeon on the box (each side)

:30 Shoulder stretch on the box (1:00)

:30 Static Calf Stretch (each side)

:30 Peeling Cobra’s

Extra

Accumulate 2:00 of:

L-Sit Movement

Everytime there is a break, perform 10 Sit-Ups

At Home METCON

Metcon (AMRAP – Rounds and Reps)

15:00 AMRAP

12 Broad Jumps Movement

15 Squats*

200m Run

For the Squats, hold a household item like a bear-hug or in the front rack position (optional)

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Calf/Ankle Stretch

Pigeon Stretch

Front Rack Stretch

Conditioning

Metcon (Time)

3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups (14/10)

12 Clean and Jerks (95/65)

====R+====

3 Rounds For Time:

400 Meter Run

24 Overhead Medball Abmat Sit-Ups (20/14)

12 Clean and Jerks (135/95)

Cash Out

Lil’ Upper Body Pump Finisher – NOT For Time:

20-15-10

Empty Barbell Rows

Empty Barbell Curls

Push-Ups

Cool Down

:30 Samson Stretch (each side)

:30 Static Quad Stretch (each side)

:30 Static Hamstring Stretch (each side)

:30 Banded Lat Stretch (each side) – suspended from Pull-Up bar

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

30 Sit-Ups

30 Lunges (in-place)

30 Push-Ups