WORKOUT OF THE DAY

TUEMAY17

CrossFitAllen – CrossFit

Warm-Up

1:00 Row

PRACTICE TRANSITION

1:00 Bike

0:15 Inchworm to Push-up

0:15 Alternating Quad Stretch

0:30 Row

PRACTICE TRANSITION

0:30 Bike

0:15 Active Spiderman

0:15 Alternating Side Lunge

0:30 Row

PRACTICE TRANSITION

0:30 Bike

Conditioning

Metcon (Time)

“Ergalicious”

[Team of 2…50 Minute Cap]

20 Rounds For Time [10 Rounds Each]:

250/200 Meter Row

500/400 Meter Bike

===FITNESS====

200/160 Meter Row

400/350 Meter Bike
-Partners switch after full rounds

-Each partner completes 10 rounds

-Athletes can push harder/go faster because they have a 1:1 work to rest ratio

Extra

Bench Press:

5 Sets:

1 Rep @ 75-85% 1RM

Extra

JT or Strict JT:

21-15-9

HSPUs

Ring Dips

Push-Ups

or

Strict HSPUs

Strict Ring Dips

Push Ups

At Home METCON

Metcon (Time)

10 Rounds For Time:

15 Burpees

200 Meter Run

Rest 1 Minute Between Rounds

MONMAY16

CrossFitAllen – CrossFit

Warm-Up

MOBILITY

Calf/Ankle

Wrist Stretch

3 Inchworm to Push-up

8 Active Spiderman (4 e/s)

8 Squat to Stand

8 Slow Mountain Climbers (4 e/s)

WITH PVC

Samson

Quad Stretch

Leg Swings (front-back and side to-side)

Pass Throughs

Around the World

Press-Reach behind neck

Hammer Stretch

ACTIVATION

0:30 Glute Bridges

0:30 High Plank Hold

Strength

“DT” Complex (3 Deadlifts 2 Hang Power Cleans 1 Push Jerk)

5 Rounds on the 2:00 (10:00)
*Score = Heaviest Load

*Reps are to be completed TOUCH N’ GO

Conditioning

Metcon (Time)

“Do iT”

For Time w/ an 18 Minute Cap:

60 Deadlifts

45 Hang Power Cleans

30 Push Jerks

RX: 135/95

RX+: 155/105

Fitness: One Barbell, light deadlift, light-moderate hang power clean, and a weight you could sustain sets of 5 push jerks in the workout

Extra

1-Mile Run (Time)

Max Effort 1-Mile Run

At Home METCON

Metcon (Time)

Part 1: “DT” EMOM

5 Rounds on the 2:00:

6 Double Dumbbell Deadlifts

4 Double Dumbbell Hang Power Cleans

3 Double Dumbbell Push Jerk

*no score

Part 2: “Do iT”

For Time:

60 Double Dumbbell Deadlifts

45 Double Dumbbell Hang Power Cleans

30 Double Dumbbell Push Jerks

SATMAY14

CrossFitAllen – CrossFit

Warm-Up

MOBILITY

Calf/Ankle Stretches

LINE DRILLS (3 Minutes)

DOUBLE UNDER PREP

15 Single Unders

15 High Slow Singles

15 Double Taps

15 Double Unders

ROW

:30 Just Legs

:30 Just Arms

:30 Easy Pace

:30 Workout Pace

Conditioning

Metcon (Time)

“Partner Triple 3”

With a Partner, For Time:

3,000 Meter Row

300 Double Unders

3 Mile Run

====FINTESS====

“Partner Double 2”

With a Partner, For Time:

2,000 Meter Row

200 Double Unders (400 Single Unders)

2 Mile Run
*Time Cap 50 Minutes

*Split Reps Evenly, one partner working at a time

Extra

EMOM 10: Rope Climbs

-Athlete chooses rep range

Extra

Clean and Jerk Ladder

10 @ 58%

8 @ 66%

6 @ 75%

4 @ 83%

2 @ 91%

At Home METCON

Metcon (Time)

For Time:

2,000||R+3,000 Meter Row

200|R+300 Double Unders

2|R+3 Mile Run
*Sub 2X meter Bike for Row or…

1.5 Mile Run

200|300 DUs

1.5 Mile Run

FRIMAY13

CrossFitAllen – CrossFit

Warm-Up

0:30 Box Step Ups (Low)

0:30 Active Spiderman (e/s)

0:30 Squat to Stand

0:30 Active Samson (e/s)

0:30 Box Jumps (Low)

PVC

0:30 PVC Pass Throughs

0:30 PVC Around The World (0:15 each direction)

0:30 Slow Air Squats

0:30 Slow PVC Overhead Squats

0:30 PVC Snatch Balance

Strength

Snatch (EMOM 15 Building to a Heavy Single)

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Snake Eyes”

AMRAP 12:

3 Power Snatches (75/55|R+95/65)

3 Pull-Ups|R+Chest to Bar Pull-ups

3 Box Jumps (24″/20″|R+30″/24″)

6 Power Snatches

6 Pull-Ups|R+Chest to Bar Pull-ups

6 Box Jumps



Add 3 Reps Each Round

====FITNESS====

3 Power Snatches (athlete’s choice)

3 Pull-Ups

3 Box Jumps/Step Ups (athlete’s choice)

6 Power Snatches

6 Pull-Ups

6 Box Jumps/Step Ups



Add 3 Reps Each Round

Extra

For Time:

50 Wall Balls

25 Med Ball GHDSUs

500 Meter Ski Erg

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

3 Alternating Dumbbell Power Snatches

3 Single Dumbbell Bent Over Rows (each side)

3 Box Jumps or Squat Jumps

6 Alternating Dumbbell Power Snatches

6 Single Dumbbell Bent Over Rows (each side)

6 Box Jumps or Squat Jumps



Add 3 Reps Each Round

THUMAY12

CrossFitAllen – CrossFit

Warm-Up

0:30 Inchworm to Push-up

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank

0:30 Active Spiderman

0:30 High Plank Scap Retractions

0:30 Active Samson

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…

Conditioning

Metcon (Time)

“Pump The Brakes”

Teams of 2 For Time: [Time Cap = 30 Minutes]

P1: 10 Dumbbell Bench Press

100 Meter Farmers Carry

P2: 800/600 Meter Bike

then switch

P1: 800/600 Meter Bike

P2: 10 Dumbbell Bench Press

100 Meter Farmer’s Carry

P1: 9 Dumbbell Bench Press

100 Meter Farmers Carry

P2: 800/600 Meter Bike

then switch

8, 7, 6, 5, …..1

Dumbbells:

RX (50’s/35’s)

Fitness (35s/25s)

Extra

8 Rounds (0:20 of work + 0:10 of rest):

Single Dumbbell Rows (0:20 each side)

Sit-ups

Push-ups

Air Squats

At Home METCON

Metcon (Time)

For Time: [Time Cap = 35 Minutes]

10 Dumbbell Bench Press

100 Meter Farmers Carry

400 Meter Run

9 Dumbbell Bench Press

100 Meter Farmers Carry

400 Meter Run

8 Dumbbell Bench Press

100 Meter Farmers Carry

400 Meter Run



1 Dumbbell Bench Press

100 Meter Farmers Carry

WEDMAY11

CrossFitAllen – CrossFit

Warm-Up

AMRAP 3:

5 Burpees

10 Slow Air Squats

10 Active Spiderman (5 each side)

then…

0:30 Squat Hold

0:30 Lay and Pray

0:30 Alternating Side Lunge

0:30 Alternating Quad Stretch

Conditioning

Metcon (4 Rounds for reps)

“Going Nowhere”

AMRAP 3:

20|R+25 Bar-Facing Burpees

Max Front Squats (135/95|R+155/105)

Rest 3 Minutes

AMRAP 3:

20|R+25 Bar-Facing Burpees

Max Front Squats (115/85|R+135/95)

Rest 3 Minutes

AMRAP 3:

20|R+25 Bar-Facing Burpees

Max Front Squats (95/65|R+115/85)

Rest 3 Minutes

AMRAP 3:

20|R+25 Bar-Facing Burpees

Max Front Squats (75/55|R+95/65)

====FITNESS====

AMRAP 3:

20 Bar Over Burpees

Max Front Squats (50% 1RM Front Squat)

Rest 3 Minutes

AMRAP 3:

20 Bar-Over Burpees

Max Front Squats (45% 1RM)

Rest 3 Minutes

AMRAP 3:

20 Bar-Over Burpees

Max Front Squats (40% 1RM)

Rest 3 Minutes

AMRAP 3:

20 Bar-Over Burpees

Max Front Squats (35% 1RM)
*Score = Sum Total Reps (Record Each round Separately)

Extra

Back Squat:

Build to Heavy Single

1 Set of Max Reps @ 80% of Heavy Single

Extra

3 Sets:

1 Minute HS Hold

Rest :30

1 Minute HS Walk

Rest :30

1 Minute HS Push Ups

Rest 3 Minutes Between Sets

Extra

Row Intervals:

Every 4:00 for 4 Rounds:

50 Calories for Time

At Home METCON

Metcon (AMRAP – Reps)

4x AMRAP 3:

25 Dumbbell-Facing Burpees

Max Double Dumbbell Front Squats

-3 Minute Rest Between Rounds

-Decrease Dumbbell Loads If Possible

TUEMAY10

CrossFitAllen – CrossFit

Warm-Up

0:30 Jumping Jacks

0:30 Mountain Climbers

0:30 Slow Burpees

0:30 Inchworm to Push-up

0:30 Active Spiderman

0:30 Child’s Pose (walking hands side to side)

0:30 Lay and Pray

0:30 Active Samson

0:30 Alternating Quad Stretch

Strength

Clean and Jerk (In 15 Minutes, Work up to a Heavy Clean and Jerk)

Conditioning

Grace (Time)

For Time:
30 Clean and Jerks, 135# / 95#

Extra

Every 4 Minutes Until 5,000 Meters:

400 Meter Run

Max Distance Row

Time Cap: 40 Minutes

Extra

Focus Work:

Spend 10-12 Minutes Working on a few Movements:

-HSPUs

-Rope Climbs

-HS Walks/Holds

-Ring/Bar MUs

-DUs

-Odd Object Movements

At Home METCON

Metcon (Time)

For Time:

30 Double Dumbbell Clean & Jerks

MONMAY9

CrossFitAllen – CrossFit

Warm-Up

1:00 Bike (:30 Legs Only/:30 Arms Only)

0:30 Seal – D Dog

0:30 Active Spiderman

1:00 Bike

0:30 Active Samson

0:30 Alternating Quad Stretch

0:30 Knuckle Drags

0:15 Arm Circles Forward

0:15 Arm Circles Backward

0:15 Arm Swings Across The Chest

Conditioning

Metcon (Time)

“Threefer”

3 Rounds For Time:

1,000/800 Meter Bike

20 Toes to Bar

30 Hang Dumbbell Snatches (50/35)

40 Air Squats

50-ft. Single Dumbbell Overhead Walking Lunges ((each arm) 100 ft total)

====FITNESS====

800/600 Meter Bike

20 Knees to Chest

30 Hang DB Snatches (athlete’s choice)

40 Air Squats

50-ft. Single DB OH Walking Lunge/Front Rack Lunge/Bodyweight Lunges ((each arm)100 ft total)
*Hang Dumbbell Snatches: Switch hands every 5 reps

*50 ft Lunges for each arm for a total of 100 ft each round (switch at 50 ft (down and back)

Extra

Power Snatch (Work Up to a Heavy Single)

Extra

3 Sets:

1:00 Max Ring Muscle Ups/Jumpong Ring MUs/MU transitions

1:00 Max Power Snatch @ 80% of your heavy from earlier

Rest 2:00

Extra

Run Intervals:

5 Rounds:

4 Sets:

50m Sprint

50m Easy

Rest 3 Miutes between each Round

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

30 Sit-ups

30 Hang Dumbbell Snatches

40 Air Squats

50-ft. Single Dumbbell Overhead Walking Lunges (each arm)

SATMAY7

CrossFitAllen – CrossFit

Warm-Up

1:00 Easy Row

0:30 Med Ball Squats

0:30 Alternating Quad Stretch

1:00 Moderate Row

0:30 Med Ball Push Press

0:30 Active Samson

1:00 Fast Pace Row

0:30 Med Ball Thrusters

Conditioning

Metcon (Time)

“ETA”

[Team of 3]

For Time:

150 Box Jump Overs (24/20)

2,400/1,800 Meter Row

150 Wall Balls (20/14)

15|R+30 Rope Climbs (15-ft.)

150 Wall Balls (20/14)

2,400/1,800 Meter Row

150 Box Jump Overs

-Partition Reps However

====FITNESS====

120 Box Jump/Step Overs

1,800/1,500 Meter Row

120 Wall Balls (athlete’s choice)

60 Lying-Standing-Lying Rope Climbs or Devil’s Press

120 Wall Balls (20/14)

1,800/1,500 Meter Row

120 Box Jump/Step Overs

-Partition Reps However

Extra

6-8 Sets:

1 Push Jerk + 1 Split Jerk

Performed @ 75-90% 1RM Split Jerk

Extra

AMRAP 5:

3 Unbroken Bar Muscle Ups

Rest as little as possible…score is how many sets of 3 you an accumulate in 5 minutes

At Home METCON

Metcon (Time)

For Time:

50 Box Jump Overs or Squat Jumps

800 Meter Run

50 Double Dumbbell Thrusters

10 Double Dumbbell Devil’s Presses

50 Double Dumbbell Thrusters

800 Meter Run

50 Box Jump Overs or Squat Jumps

FRIMAY6

CrossFitAllen – CrossFit

Warm-Up

0:30 Mountain Climbers

0:30 Inchworm to Push-up

0:30 Alternating Lying Chest Opener Stretch

0:30 High Plank Shoulder Taps

0:30 Active Spiderman

0:30 Push-up to Downdog

0:30 Frog Hops

0:30 Active Samson

0:30 Alternating Quad Stretch

Conditioning

Metcon (Time)

“Less & Less”

3 Rounds:

10 Snatches (75/55|R+95/65)

12 Bar-Facing Burpees

Directly Into…

2 Rounds:

10 Snatches (95/65|R+115/85)

12 Bar-Facing Burpees

Directly Into…

1 Rounds:

10 Snatches (115/85|R+135/95)

12 Bar-Facing Burpees

====FITNESS====

3 Rounds:

8 Snatches (light)

10 Bar Over Burpees

Directly Into…

2 Rounds:

8 Snatches (moderate)

10 Bar Over Burpees

Directly Into…

1 Rounds:

8 Snatches (heavy-ish)

10 Bar Over Burpees

Extra

6-8 Sets:

1 Snatch Balance + 1 Squat Snatch

Performed @ 75-90% 1RM Squat Snatch

Extra

4 Rounds of AMRAP 3

1,000/900m Bike

Max Distance Farmer’s carry (heavy)

Rest 1 Minute btwn Rounds

At Home METCON

Metcon (Time)

3 Rounds:

10 Alternating Dumbbell Snatches (35/25)

12 Bar-Facing Burpees

Directly Into…

2 Rounds:

10 Alternating Dumbbell Snatches (50/35)

12 Bar-Facing Burpees

Directly Into…

1 Rounds:

10 Alternating Dumbbell Snatches (70/50)

12 Bar-Facing Burpees