WORKOUT OF THE DAY

CrossFitAllen – CrossFit

Warm-Up

Coach’s Choice

Strength

Shoulder to Overhead Complex (Athletes will have 12 minutes to complete 6 sets)

2 Set of 8 Strict Press Building

2 Sets of 6 Push Press Building

2 Sets of 4 Push Jerks Building
From the ground, athletes will power clean the barbell and complete the programmed sets

Conditioning

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]

1 Round:

20|R+30 Lateral Barbell Burpees

20|R+30 Power Clean and Jerks (95/65)

[On the 5:00]

2 Rounds:

10|R+15 Lateral Barbell Burpees

10|R+15 Power Clean and Jerks (95/65)

[On the 10:00]

3 Rounds:

7|R+10 Lateral Barbell Burpees

7|R+10 Power Clean and Jerks (95/65)
*Record your time for each interval, as your final score is the sum total of these 3 efforts

*Each piece should take less than 4 minutes to complete

At Home METCON

Metcon (3 Rounds for time)

“Hook and Ladder”

[On the 0:00]

1 Round:

20|R+30 Lateral Dumbbell Burpees

20|R+30 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 5:00]

2 Rounds:

10|R+15 Lateral Dumbbell Burpees

10|R+15 Single Dumbbell Hang Clean and Jerks (50/35)

[On the 10:00]

3 Rounds:

7|R+10 Lateral Dumbbell Burpees

7|R+10 Single Dumbbell Hang Clean and Jerks (50/35)

Extra

3 Rounds for Quality:

:30 L-Sit on boxes or patalettes

20 Banded Pull Aparts

10 Alternating Pistols

CrossFitAllen – CrossFit

Warm-Up

Running Line Drills

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

Mobility

Dumbbell Ankle Stretch: 30 Seconds Each Side

Pigeon Pose + Lat Reach: 1 Minute Each Side

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Hot Route”

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)
*Your score will be Rounds plus Reps after the 1 mile Run

*Sub 75 Singles per Round

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Hot Route”

AMRAP 18:

Buy-In: 1 Mile Run

AMRAP In Time Remaining:

50 Double Unders

35 Air Squats

20 Dumbbell Plank Rows (50’s/35’s)

Extra

Row Conditioning

4 Rounds:

30/21 Calorie Row

Rest 1 Minute

15/12 Calorie Row

Rest 30 Seconds

CrossFitAllen – CrossFit

Warm-Up

2 Rounds

20 Seconds Active Spidermans

10 Seconds Air Squats

20 Seconds Push-up to Down Dog

10 Seconds Air Squats

20 Seconds Active Samson

10 Seconds Air Squats

20 Seconds Shoulder Taps

10 Seconds Air Squats

Mobility

Couch Stretch: 1 Minute Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Strength

METCON

1 Power Clean + Front Squats (1 Power Clean + Prescribed Front Squats)

Front Squats per round:

9 @ 50% 1RM Front Squat

6 @ 60% 1RM Front Squat

3 @ 70% 1RM Front Squat

1 @ 80% 1RM Front Squat

1 @ 85% 1RM Front Squat
*Each set of Front Squats will begin fro the ground.

*Power Clean the Barbell to the Front rack, then begin the Front Squats

Metcon (2 Rounds for reps)

“7 on 7”

AMRAP 7:

4 CTB Pullups|R+4 Bar Muscle-ups

8 Front Squats (155/115|R+185/135)

12/9 Calorie Bike/Row

16 Toes to Bar

Rest 3 Minutes

AMRAP 7:

4 CTB Pullups|R+4 Bar Muscle-ups

8 Front Squats (135/95|R+155/115)

12/9 Calorie Bike/Row

16 Toes to Bar

At Home METCON

Metcon (2 Rounds for reps)

“7-on-7”

AMRAP 7:

4 Strict Pull-ups

8 Double Dumbbell Step Back Lunges (50’s/35’s)

12 Push-ups

16 AbMat Sit-ups

Rest 3 Minutes

AMRAP 7:

4 Strict Pull-ups

8 Single Dumbbell Step Back Lunges (50/35)

12 Push-ups

16 AbMat Sit-ups

Extra

Complete one of the June Challenge Points with a friend!

CrossFitAllen – CrossFit

Warm-Up

Funshine Saturday Shenanigans!

then…

Coach’s choice for mobility

Movement Prep

4 WB Deadlifts

4 WB Squats

4 WB Press

3 WB Thrusters

3 WB Shots

5 Russian KBS

5 American KBS

8 Scap Pullups

6 Kipping Swings

4 Kipping Pullups

2 C2B Pullups

Conditioning

Metcon (Time)

“Groundhog Day”

With a Partner, running together, then splitting reps evenly:

600m Run

90 Wall Ball Shots (24/20)

400m Run

70 Kettlebell Swings (53/35|R+70/53)

200m Run

50 Chest to Bar Pullups|R+30 Muscle Ups (Bar or Rings)

200m Run

70 Kettlebell Swings (53/35|R+70/53)

400m Run

90 Wall Ball Shots (24/20)

600m Run

At Home METCON

Metcon (Time)

“Groundhog Day”

For Time:

600 Meter Run

50 Single Dumbbell Power Clean and Jerks (50/35)

400 Meter Run

30 Weighted Jumping Squats (50/35)

200 Meter Run with Dumbbell (50/35)

30 Weighted Jumping Squats (50/35)

400 Meter Run

50 Single Dumbbell Power Clean and Jerks (50/35)

600 Meter Run

Extra

Body Armor

For Time:

100 Meter Single Dumbbell Front Walking Lunge

On the Minute [Starting at 0:00]:

4 Alternating Single Dumbbell Squat Cleans

CrossFitAllen – CrossFit

Warm-Up

2:00 On Your Machine

30 Seconds Each

Box Step Ups

Active Spidermans

Mountain Climbers

Lateral Box Step Ups

Frog Hops

Active Samson

Box Jumps

Inchworms to Push-up

Single Dumbbell Warmup (Light Weight)

20 Seconds Each Side

Deadlifts

High Pulls

Lateral Hops Over Dumbbell

Russian Swings

Strict Press

Mobility

Couch Stretch: 45 Seconds (Each Side)

Calf Stretch on Post: 30 Seconds (Each Side)

Box Pigeon: 45 Seconds (Each Side)

Box Shoulder Stretch: 45 Seconds

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches (50/35)

10/8 Cal Bike or Row

20 Box Jumps (24″/20″)

10/8 Cal Bike or Row
*The intended scoring range for this workout is between 3-5 rounds

*This works out to a round every 3-5 minutes

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Cookie Monster”

AMRAP 15:

20 Single Arm Dumbbell Snatches (50/35)

30 Double Unders

20 Burpees

30 Double Unders

Extra

Body Armor

3 Giant Sets:

Max Strict Pull-ups

Max Alternating Dumbbell Strict Presses

Rest 2 Minutes Between Rounds

CrossFitAllen – CrossFit

Mobility

Spending 5-7 Minutes Rolling/Smashing Lats, Chest, Hip Capsule

Warm-Up

30 Seconds Each

Active Spidermans

Alternating Bird Dogs

Active Samson

Shoulder Taps

Down Dog

Front Plank

Single Dumbbell Warmup (Light Weight)

20 Seconds Each

Farmers Carry Lunges (Right)

Strict Press (Right)

Farmers Carry Lunges (Left)

Strict Press (Left)

Overhead Hold (Right)

Push Press (Right)

Overhead Hold (Left)

Push Press (Left)

Mobility

Child’s Pose on Dumbbell: 45 Seconds

Down Dog: 45 Seconds

Up Dog: 45 Seconds

Conditioning

Metcon (Time)

“Cash Back”

40-30-20-30-40:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang
*After each round of sit-ups (5x), you’ll complete two dumbbell movements before heading back to the AbMat

At Home METCON

Metcon (Time)

“Cash Back”

40-30-20-30-40:

AbMat Sit-ups

After Each Round:

10 Double Dumbbell Push Press (50’s/35’s)

50 Meter Double Dumbbell Walk*

1 Arm Overhead + 1 Arm at Hang

Extra

Find a friend and earn a point for the June Challenge!

CrossFitAllen – CrossFit

Warm-Up

2 Rounds With Barbell

10 Slow Air Squats

10 Romanian Deadlifts

10 Strict Press

10 Front Squats

then…

2 Rounds

10 Push ups to Down Dog

10 Scap Pullups

10 Hollow Arch Swings

Mobility

PVC Routine

Strength

Power Clean + 2 Front Squats + Push Jerk (Athletes have 12 minutes to work to a heavy set)

1 Power Clean + 2 Front Squats + 1 Push Jerk

Conditioning

Metcon (5 Rounds for reps)

“Speed Dating”

5 Rounds:

AMRAP 2:

2 Rounds Cindy|R+Strict Cindy

Max Reps Barbell Movement (115/85|R+135/95)

Rest 1 Minute Between Rounds

Round 1: Power Cleans

Round 2: Front Squats

Round 3: Hang Squat Cleans

Round 4: Power Clean and Jerks

Round 5: Clusters

1 round of Cindy is:

5 Pullups

10 Pushups

15 Air Squats
*After completing 2 rounds of Cindy, you’ll complete as many barbell reps as you can with whatever time remains

*Your final score is the sum total of your 5 rounds of reps on the barbell, but you will record each round separately in Wodify

At Home METCON

Metcon (5 Rounds for reps)

“Speed Dating”

5 Rounds:

AMRAP 2:

2 Rounds Cindy

Max Reps Dumbbell Movement (50’s/35’s)

Rest 1 Minute Between Rounds

Round 1: Double Dumbbell Power Cleans

Round 2: Double Dumbbell Front Squats

Round 3: Double Dumbbell Hang Squat Cleans

Round 4: Double Dumbbell Power Clean and Jerks

Round 5: Double Dumbbell Clusters
1 Round of Cindy is:

5 pullups (sub odd object rows)

10 pushups

15 air squats

Extra

Midline

3 Giant Sets:

10 Rower Pike-ups

30 Hollow Body Scissor Kicks

50′ Quadruped Crawl

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Mobility

Spend 5-7 minutes rolling/smashing calves, glutes, quads, lats

Warm-Up

Running Line Drills

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

then…

Dumbbell Assisted Straddle Stretch: 1 Minute

Warrior Squats with Dumbbell: 1 Minute

https://www.youtube.com/watch?v=wkgnuD0D_tQ&feature=youtu.be

Conditioning

Metcon (Time)

“Pay Dirt”

8|R+10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (35’s|25’s|R+50’s/35’s)
Double Dumbell Burpee

https://youtu.be/2tnx8FGClls

At Home METCON

Metcon (Time)

“Pay Dirt”

8|R+10 Rounds:

200 Meter Run

9 Double Dumbbell Burpees (35’s\25’s|R+50’s/35’s)

Extra

Handstand Walk Practice

5 Rounds Not For Score:

2 Minute Recovery Bike

2 Minute Handstand Walk Practice/HS Hold Practice

CrossFitAllen – CrossFit

Warm-Up

30 Seconds Each

Single Unders

Active Samson + Air Squats

Single Unders

Lateral Squats

Double Unders

Slow Air Squats

Double Unders

Jumping Air Squats

Barbell Warmup

20 Seconds Strict Press

20 Seconds Front Squats

20 Seconds Push Press

20 Seconds Front Squats

20 Seconds Overhead Squats

Mobility

Coach’s Choice to include ankles, shoulders, hips, and wrists

Strength

Power Snatch + 3 Overhead Squats (Athletes will have 12 minutes to work to a heavy)

1 Power Snatch + 3 Overhead Squats

Conditioning

Metcon (Time)

“thank u, next”

4|R+5 Rounds:

30|R+40 Double Unders

15 Thrusters (75/55)

Directly Into…

4|R+5 Rounds:

30|R+40 Double Unders

15 Overhead Squats (75/55)
*sub 45 Single Unders

At Home METCON

Metcon (Time)

“thank u, next”

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Thrusters (50/35)

Directly Into…

5 Rounds:

30 Double Unders

15 Single Arm Dumbbell Overhead Squats or Front Squat (50/35)

Extra

Body Armor

3 Giant Sets:

10 Strict Toes to Bar

15 Dumbbell Bench Press

100 Meter Double Dumbbell Front Rack Walk

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

Warmup Run

200 Meter Easy Jog

30 Seconds Each

Active Spidermans

Active Samson

Mountain Climbers

Slow Air Squats

Push-up to Down Dog

Frog Hops

Reverse Lunges

Slow Burpees

Walking Lunges

Mobility

Calf Stretch: 30 Seconds Each Side

Warrior Stretch: 90 Seconds

Seal Pose to Down Dog: 45 Seconds

Wrist Stretch: 30 Seconds

Conditioning

Metcon (Time)

“Wedding March”

With a Partner, split reps evenly, but run together.

For Time:

80 Burpees|R+100 Bar Facing Burpees

1km|R+1 Mile Run

100|R+150 Hang Power Snatches (75/55)

1km|R+1 Mile Run

120|R+200 Reverse Lunges

At Home METCON

“Wedding March”

For Time:

50 Burpees

1 Mile Run

75 Alternating Dumbbell Power Snatches (50/35)

1 Mile Run

100 Meter Walking Lunge

Extra

3 Giant Sets:

Max Effort L-Sit

30 Banded/Barbell Good Mornings

Rest 1 Minute Between Sets