WORKOUT OF THE DAY

FRIAPR10

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/kkDNb0JkTTI

Zoom Link

6:00AM

https://zoom.us/j/542240632

9:00AM

https://zoom.us/j/519944118

12:00PM

https://zoom.us/j/338363255

5:00PM

https://zoom.us/j/959743419

Warm-Up

Quick Calf/Ankle Stretch

30 Single Unders

30 Double Unders :30 Practice

2 Rounds:

30 Seconds Samson Stretch

15 Glute Bridges

30 Seconds Cossack Squats

15 Air Squats

Mobility

Pigeon + Wrist Stretch: 40 Seconds

Calf/Ankle/Hamstring: 40 Seconds

Child’s Pose: 40 Seconds

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Hannah Banana”

AMRAP 15:

10 Toe Raises

20 Alternating Dumbbell Power Snatches

40 Double-Unders (60 Singles)
*see daily video for toe raises

Conditioning

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here

THUAPR9

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/BTK4rSYwqQk

Warm-Up

3 Rounds

5 Russian Baby Makers

100m Jog

15 DB Deadlifts

Mobility

Couch Stretch :90 each side

Pigeon with Wrist Stretch :90 each side

At Home METCON

Metcon (Time)

“Spaceship”

5 Rounds for Time of:

100m Single DB Farmers Carry (switch at 50m)

200m Run

30 Dumbbell Swings (Equivelent of Russian KB Swing=Eye Level and 2 handed)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Close Quarters”

AMRAP 25:

25/18 Calorie Assault Bike

25 AbMat Sit-ups

250’Kettlebell Farmers Carry (53/35)

WEDAPR8

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/Q3AVIGOW12Q

Zoom Link

6:00AM

https://zoom.us/j/951785842

9:00AM

https://zoom.us/j/560270661

12:00PM

https://zoom.us/j/721081898

5:00PM

https://zoom.us/j/576433381

Warm-Up

6 Minutes for Quality:

20 Jumping Jacks

15 Air Squats

10 Pass Throughs

5 Inchworm to Pushups

Mobility

Hammer Stretch :30 each side

Spiderman and Reach: 40 each side

Samson and lean: 40 each side

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Castaway”

AMRAP 15:

Dumbbell Version

8 DB Bent over Row e/s (16 total)

8 Burpees

12 DB Front Rack Step Back Lunges (6 Each leg)

Odd Object Version:

8 Odd Object Bent Over Rows

8 Burpees

12 Odd Object Step Back Lunges (6 each leg)

Conditioning

Metcon (Time)

“Snake Bite”

21-15-9:

Squat Snatches (95/65)

Chest to Bar Pull-ups

TUEAPR7

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/oeS8mY1lhw4

Warm-Up

Calf/Ankle Stretch, then…

30 Single Unders

10 Glute Bridges

30 High Singles

10 Hollow Rocks

30 Double Unders or :30 practice

10 Glute Bridge Walkouts

30 Double Unders or :30 practice

Mobility

Pigeon Pose :40 seconds each side

Plank Calf Stretch :40 back and forth

Seal Pose: 30 seconds

At Home METCON

Metcon (Time)

“Double Down”

For Time Rx:

400m Run 80 DU, 40 Sit ups

400m Run 60 DU, 30 Sit Ups

400m Run 30 DU, 20 Sit Ups

400m Run 20 DU, 10 Sit Ups

R+

400m Run 100 DU, 50 Sit-Ups,

400m Run 80 DU, 40 Sit-Ups,

400m Run 60 DU, 30 Sit-Ups,

400m Run 40 DU, 20 Sit-Ups,

400m Run 20 DU, 10 Sit-Ups,

400m Run

Conditioning

Metcon (Time)

“Woodworker”

For Time:

100 Double Unders

75/50 Calorie Row

50 Burpee Box Jumps (24″/20″)

75/50 Calorie Row

100 Double Unders

MONAPR6 – CrossFit Support Your Local Box WOD

CrossFitAllen – CrossFit

Zoom Link

6:00AM

https://zoom.us/j/732147194?pwd=eThUbnpjbkc0Z1QyamNtQnFmZ1lKQT09

9:00AM

https://zoom.us/j/503113574?pwd=UTNDQ09FZW5iSXkwM0hOUUtnZVcydz09

12:00 Noon

https://zoom.us/j/595609907?pwd=bTBRYzVxdVA0NVN6NmN3OTd6LzAzQT09

5:00PM

https://zoom.us/j/387615540?pwd=OVdSUFU0KzBSZEhFbHB2a2xKTW1mZz09

Daily Video

CrossFit HQ

https://youtu.be/KxZdctGTAHs

CrossFit Allen Daily Video

https://youtu.be/6mi8IWu1NgE

Warm-Up

2-3 ROUNDS:

30 Seconds Dumbbell Deadlift

20 Seconds Wall Squats

10 Overhead Circles (10 Each Direction)

5 Inchworms to Pushups

Mobility

Warrior Squats: 40 seconds

Child’s Pose: 40 Seconds

Wall Chest Stretch: 40 seconds e/s

Support Your Local Box Fundraiser WOD Week 1

Support Your Local Box Workout 1 (AMRAP – Reps)

10-min. AMRAP:

10 squats

9 dumbbell snatches, right arm

10 push-ups

9 dumbbell snatches, left arm

50-lb/35-lb dumbbells

Conditioning

Metcon (Time)

“Powerhouse”

On the 5:00 x 5 Rounds:

21/15 Calorie Assault Bike

15 Double Dumbbell Power Snatches (35’s/20’s)

9 Thrusters (135/95)
*Score is the slowest round

SATAPR4

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/5Zi45kNLDNA

Warm-Up

WARM-UP

EMOM 8:

Minute 1: 100m Jog

Minute 2: 10 Cossack Squats (Alternating)

Minute 3: 20 Air Squats

Minute 4: 20 Dumbbell Swings

Mobility

Couch Stretch: 45 Seconds Each Side

Pigeon Pose: 45 Seconds Each Side

At Home METCON

Metcon (Time)

“Rancy”

Rx

4 Rounds For Time:

400m Run

20 Alternating Dumbbell Snatches

20 Single Arm Dumbbell Front Squat

Rx+

5 Rounds for Time:

400m Run

20 Alternating DB Snatches

20 Single Arm Dumbbell OHS

*Power Snatches change arms every rep

*OHS and Front Squats change arms as athlete chooses

Conditioning

Metcon (Time)

“Hurricane”

3 Rounds:

800 Meter Run

21 Power Cleans (155/105)

FRIAPR3

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/HAiOoqPz8xg

Warm-Up

3 Sets

1 Minute Jog

10 Lateral Jumps over Dumbbell

10 Alternating Dumbbell Cleans

10 Alternating Dumbbell Push Press

5 Push-ups

Mobility

Couch Stretch: 1 Minute Each side

Wall Chest Stretch: 30 Seconds Each Side

Wall Shoulder Stretch: 30 Seconds Each Side

At Home METCON

Metcon (Time)

“Kalsnew”

For Time:

Rx

100 Alternating DB Clean and Jerks

*OTM – 3 Burpees over DB

Rx+

100 Alternating DB Clean and Jerks

*OTM – 5 Burpees over DB
*3, 2, 1 go you will complete 5 burpees, jumping laterally over the dumbbell each time

*DB will start with each head of the dumbbell on the ground, move to the shoulder, and finish locked out over head with a full hip extension at the top

Conditioning

Metcon (Time)

“Spit Ball”

5 Rounds:

500 Meter Row

12 Burpees

21 Wallballs (20/14)

THUAPR2

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/sRIkLB33FLQ

Warm-Up

30 Seconds Each

Performed with a Single Dumbbell:

Farmers Carry (30 Seconds Each Side)

Front Rack Carry (30 Seconds Each Side)

Overhead Carry (30 Seconds Each Side)

Goblet Squats

Single Arm Strict Press (30 Seconds Each Side)

Eye Level DB Swings

Mobility

Front Rack Stretch: 1 Minute

Table Top Stretch: 1 Minute

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Dizzybat”

AMRAP 18 Minutes:

Rx

40 Double Unders (60 Single)

20 Dumbbell Reverse Lunges

10 Single Leg V-Ups (Each Leg)

Rx+

60 Double Unders

30 Dumbbell Reverse Lunges

15 Reverse Burpees
*Dumbbell will be held with both hands across the chest for these reverse lunges

Conditioning

Metcon (Time)

“Lickety-Split”

21-18-15-12-9:

Sumo Deadlift High Pulls (75/55)

Push Press (75/55)

WEDAPR1

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/5ZT9vEJLEL4

Warm-Up

6 Minutes For Quality:

20 Second Hollow Hold

100 Meter Jog

6 PVC Pass Throughs*

5 Inchworm to Push-ups

*Use broomstick, or towel/band

Mobility

Pigeon Pose + Lat Reach: 1 Minute Each Side

At Home METCON

Metcon (Time)

“Pipes”

For Time:

Rx

40-30-20-10: Sit Ups

40-30-20-10: Pushups

40-30-20-10: “Odd Object” Rows

R+

50-40-30-20-10: Sit-Ups

50-40-30-20-10: Pushups

50-40-30-20-10: “Odd-Object” Rows*
*see daily video for demo

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Fast Five”

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

21 Front Squats (135/95)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

15 Front Squats (155/105)

Rest 5 Minutes

AMRAP 5:

21/15 Calorie Assault Bike

15 Toes to Bar

9 Front Squats (185/135)
*Your score is the lowest rounds and reps total of the three intervals

*The barbell comes from the floor for the front squats

TUEMAR31

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/UEvQOjpma0Y

Warm-Up

For Quality

60 Second Jog

6 Inchworms

6 DB Strict Press

6 Broad Jumps

40 Second Run

4 Inchworms

4 DB Strict Press

4 Broad Jumps

20 Second Sprint

2 Inchworms

2 DB Strict Press

2 Broad Jumps

*Performed with light DB

Mobility

Dumbell Assisted Straddle Stretch: 90 Seconds

Wrist Stretch: 30 Seconds

At Home METCON

Metcon (Time)

“Kelly’s House”

4|R+ 5 Rounds For Time:

400m Run

30 DB Goblet Thrusters

30 Lateral Hops over DB

Conditioning

Metcon (Time)

“Go Fish”

For Time:

1,000 Meter Row

Directly Into…

3 Rounds:

21 Deadlifts (135/95)

15 Lateral Barbell Burpees

9 Push Jerks (135/95)