WORKOUT OF THE DAY

CrossFitAllen – CrossFit

REMINDER

Please remember to log your workout upon completion of your class.

1. We want to track your progress

2. It ensures that you don’t get charged a late cancel or no-show fee

Modify-Menu-Add Results-Then enter your score or click “Do Not Record”

When you attend yoga, you reserve your spot then you must sign in when you get there or upon completion of class

Warm-Up

General Warmup and then…

Pigeon Pose + Lat Reach: 1 Minute Each Side

Wrist Stretch: 30 Seconds each direction

Box Shoulder Stretch: 45 Seconds

Primer

2 Rounds for Quality:

10 Banded Monster Walk Steps (each direction)

20 Banded Pull Aparts

10 Pausing Glute Bridges

10 Dead Bug Angels

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

Buy-In: 40/30 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Pull-Ups

9 Sumo Deadlift High Pulls (95/65)

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R+

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Buy-In: 50/35 Calorie Assault Bike

Max Rounds in Time Remaining:

15 Box Jump Overs (24″/20″)

12 Chest to Bar Pull-ups

9 Double Dumbbell Power Cleans (50’s/35’s)
*Today’s AMRAP workout begins with a buy-in of Assault Bike calories that only happens once

*After completing the buy-in, you’ll work through as many rounds of the 15-12-9 in the time remaining

*Your score for the day is total rounds + reps completed (bike doesn’t count towards score)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

10 Strict Pull-ups/Bent Over Rows

20 Double Dumbbell Power Cleans

40 Jumping Lunges

Extra

Endurance

For Time (Partitioned as Desired):

3K Row

50 GHD Sit-ups

10 Rope Climbs (15′)

CrossFitAllen – CrossFit

REMINDER

Please remember to log your workout upon completion of your class.

1. We want to track your progress

2. It ensures that you don’t get charged a late cancel or no-show fee

Modify-Menu-Add Results-Then enter your score or click “Do Not Record”

When you attend yoga, you reserve your spot then you must sign in when you get there or upon completion of class

Warm-Up

General Warmup, then…

Front Rack Stretch: 45 Seconds

Forearms Stretch: 45 Seconds

Squat Hold: 45 Seconds

Movement Prep

Barbell Warmup, then…

5 Strict Press

5 Pausing Front Squats (3 Seconds in Bottom)

5 Pausing Push Press (3 Seconds in Dip)

5 Thrusters

5 Thrusters (Lighter Weight)

Strength

Thruster (Heavy Set of 3 (From the Ground))

Every 1:30 for 6 Sets Building to a Heavy Set of 3

Conditioning

Metcon (Time)

“Down to Earth”

6 Rounds For Time:

200 Meter Run

7 Thrusters (95/65)

7 Burpees

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R+

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7 Rounds for Time:

200 Meter Run

7 Thrusters (115/85)

7 Bar Facing Burpees
*Time cap 20 Minutes

*any unfinished reps = 1 second

At Home METCON

Metcon (Time)

7 Rounds:

200 Meter Run

7 Double Dumbbell Thrusters

7 Burpees

Extra

Gymnastics Conditioning

AMRAP 7:

1 Pausing Strict Handstand Push-up

1 Strict Handstand Push-up

1 Kipping Handstand Push-up

10 Alternating Pistols

2 Pausing Strict Handstand Push-ups

2 Strict Handstand Push-ups

2 Kipping Handstand Push-ups

10 Alternating Pistols

3 Pausing Strict Handstand Push-ups

3 Strict Handstand Push-ups

3 Kipping Handstand Push-ups

10 Alternating Pistols

Add (1) Rep to Each Handstand Push-up Movement Until Time Cap

Pistols Stay Fixed at 10 Reps in Between Each Round

Pausing Strict Handstand Push-ups: 1 Second with Head to Floor

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch

Movement Prep

5 Pausing Front Squats (3 Seconds in the Bottom)

5 Front Squats

Establish Upper Body Position

3 High Hang Power Snatches (Pockets)

3 Hang Power Snatches (Just Above Knee)

6 Power Snatches (Mid-Shin)

Conditioning

Metcon (Time)

“Another One”

With a partner, alternating complete rounds

10 Rounds (5 each) for Time:

15 Front Squats (75/55)

12 Power Snatches (75/55)

9/7 Calorie Row

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R+

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14 Rounds (7 each) for Time:

15 Front Squats (95/65)

12 Power Snatches (95/65)

9/7 Calorie Row
*35 Minute Cap

*Any unfinished reps = 1 second

At Home METCON

Metcon (Time)

5 Rounds:

15 Dumbbell Goblet Squats

12 Alternating Dumbbell Snatches

9 Lateral Burpees Over Dumbbell

Extra

3 Sets:

25 GHD Sit-ups

50′ Dumbbell Walking Lunge (50’s/35’s)

Hold Dumbbells However You’d Like

CrossFitAllen – CrossFit

Warm-Up

Spend 5 Minutes Rolling Calves, Hamstrings, Glutes, Lats

Line Drills

https://www.youtube.com/watch?v=WVTJdjFjzaE&feature=youtu.be

Banded Lat Stretch: 45 Seconds Each Side

Banded Hamstring Stretch: 45 Seconds Each Side

Banded Cross Body Stretch: 45 Seconds Each Side

Primer

2 Rounds for Quality

15 Banded Pass Throughs

15 Single Leg Glute Brides (e/s)

15 Banded Face Pulls

15 Banded Good Mornings

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

30 Single Arm Russian Dumbbell Swings (50/35)

12 Strict Pull-ups

Extra

Overhead Squat Positioning

On the 2:00 x 5 Sets:

1 Pausing Overhead Squat (2 Seconds in Bottom)

1 Overhead Squat

Set 1: 60% 1RM Overhead Squat

Set 2: 65% 1RM Overhead Squat

Set 3: 70% 1RM Overhead Squat

Set 4: 75% 1RM Overhead Squat

Set 5: 75-80% 1RM Overhead Squat

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Barbell Straddle Stretch: 1 Minute

Barbell Thoracic Opener: 1 Minute

Skill

Spending 8-10 Minutes Working on a Skill:

-Pullups

-Pistols

-Muscle ups

-Double Unders

-Toes to Bar

-HS Holds

-HS Walks

-etc.

Movement Prep

40 Seconds PVC Hinge Drill

Establish Hand Position on Barbell

20 Seconds Empty Barbell Deadlifts

20 Seconds Light Deadlifts

then…

4-5 Minutes to work up to working weight in Metcon

Conditioning

Metcon (AMRAP – Rounds)

“Deadline”

EMOM 16:

Min 1: 12/9 Calorie Assault Bike

Min 2: 9 Deadlifts (225/155|R+275/185)

Min 3: 12/9 Calorie Assault Bike

Min 4: 15 HR Pushups|R+9 Hand Stand Pushups
*Same as last week, your score is the number of rounds you completed all the reps

*If you complete all the rounds and reps as prescribed, your score would be 20 rounds

At Home METCON

Metcon (Time)

21-18-15-12-9-6-3:

Double Dumbbell Deadlifts

Hand Release Push-ups

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Hamstrings

Lower Back

Shoulders

Upper Back

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Dumbbell Ankle Stretch: 45 Seconds Each Side

Dumbbell Warrior Squats: 1 Minute

Primer

2 Rounds for Quality:

10 Banded Monster Walk Steps (each direction)

20 Banded Pull Aparts

20 Glute Bridges

10 Dead Bug Angels

Conditioning

Metcon (Time)

“Again and Again”

On the 10:00 x 3 Rounds:

400 Meter Run

30/24 Calorie Row

200 Meter Wall Ball Run (20/14)

30 Dumbbell Goblet Squats (50/35)

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R+

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400 Meter Run

30/24 Calorie Row

200 Meter Plate/Bag Carry (45/35)

20 Double Dumbell Squats (50’s/35’s)
*your slowest round is your score for the day

*stagger 2 heats by 5 minutes to ensure athletes don’t run into each other on the rower

At Home METCON

Metcon (Time)

On the 10:00 x 3 Rounds:

400 Meter Run

30 Double Dumbbell Squats

200 Meter Double Dumbbell Farmers Carry
*only record your slowest round

Extra

Body Armor

3 Giant Sets:

9 Single Legged Dumbbell Romanian Deadlifts (Each Side)

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Overhead Wall Stretch: 1 Minute

Reverse Table Stretch: 1 Minute

Couch Stretch: 1:30 Each Side

Strength

Push Jerk (Heavy Set of 3 (From the Ground))

Every 1:30 by 6 Sets, building to a heavy set of 3 Push Jerks from the Ground

Conditioning

Metcon (Time)

“Push Pop”

4 Rounds for Time:

800 Meter Bike/400 Meter Row

12 Toes to Bar

8 Push Jerks (135/95)

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R+

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4 Rounds For Time:

800 Meter Assault Bike

16 Toes to Bar

8 Push Jerks (165/115)

At Home METCON

Metcon (Time)

5 Rounds:

15 Weighted Sit-ups

15 Double Dumbbell Push Press

Extra

For Time:

4,000/3,000 Meter Row

On the 0:00: 21 GHD Sit-ups

On the 4:00: 18 GHD Sit-ups

On the 8:00: 15 GHD Sit-ups

On the 12:00: 12 GHD Sit-ups

On the 16:00: 9 GHD Sit-ups

On the 20:00: 6 GHD SIt-ups

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Front Rack Stretch: 1 Minute

Barbell Ankle Stretch: 1 Minute

Strength

Power Clean (Heavy set of 3 TNG Power Cleans)

Every 1:30 by 6 sets, building

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Tidying Up”

AMRAP 15:

15 Power Cleans (95/65)

30 Double Unders

15 Wallballs (20/14)

30 Double Unders
*Sub 45 Singles

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

15 Double Dumbbell Power Cleans

30 Double Unders

15 Single Dumbbell Goblet Thrusters

30 Double Unders
Sub 45 Singles

Extra

Strict Handstand Push-up Conditioning

For Time (20 Minute Cap):

30 Strict Handstand Push-ups

30/21 Calorie Assault Bike

20 Strict Handstand Push-ups

30/21 Calorie Assault Bike

10 Strict Handstand Push-ups

30/21 Calorie Assault Bike

CrossFitAllen – CrossFit

Warm-Up

General Warmup, then…

Ankle/Calf Stretch: 45 Seconds Each Side

Barbell Assisted Squat Hold: 45 Seconds

Front Rack Stretch: 45 Seconds

Movement Prep

10 Scap Pull-ups

1-3 Strict Pull-ups

5 Kip Swings

4 Pull-ups

3 Chest to Bar

5 Tempo Front Squats (3 Seconds Down, 3 Seconds Up)

5 Empty Bar Front Squats (No Tempo)

5 Light Weight Front Squats

Conditioning

Metcon (Time)

“Street Sweeper”

For Time:

With a Partner, running together and splitting reps evenly…ish

35-30-25-20-15

Front Squats (95/65)

200 Meter Run

Pull-Ups

200 Meter Run

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R+

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40-35-30-25-20

Front Squats (115/85)

200 Meter Run

Chest to Bar Pullups

200 Meter Run
*The workout flows as follows…

Partner A & B split the 35 reps of front squats, then go out for the 200m Run together. Then, A & B Split Reps of 35 Pullups and go out on the 200 Meter run together.

This repeats for the round of 30, then 25, then 20, then 15.

At Home METCON

HOME GYM

For Time:

21-18-15-12-9:

Single Dumbbell Thrusters

Single Dumbbell Bent Over Rows (Each Side)

Extra

Body Armor

3 Sets:

10 Double Dumbbell Bent Over Rows

20 Alternating Dumbbell Incline Bench Press

Rest as Needed Between Sets

CrossFitAllen – CrossFit

Warm-Up

Calves Foam Roll: 1 Minute (Each Side)

Glutes Foam Roll: 1 Minute (Each Side)

General Warmup, then…

Box Pigeon: 45 Seconds (Each Side)

Box Calf/Ankle Stretch: 45 Seconds (Each Side)

Box Shoulder Stretch: 45 Seconds

Movement Prep

4-5 Minutes to work up to your Bodyweight Deadlift

Conditioning

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
*If more athletes that rowers, either run two heats or sub 25/18 Cal Bike

*Deadlifts are to be done at the athlete’s bodyweight, but can be scaled (The athlete could do 12 unbroken when fresh)

At Home METCON

Metcon (Time)

3 Rounds For Time:

400 Meter Run

20 Double Dumbbell Deadlifts

40 Jumping Lunges

Extra

Strict Gymnastics

21-15-9:

Strict Ring Dips

Strict Toes to Bar