WORKOUT OF THE DAY

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Primer

2 Rounds for Quality

10 Banded Glute Bridges

10 Banded Air Squats

10 Dead Bug Angels

10 Scap Push-Ups

Conditioning

Metcon (3 Rounds for reps)

“Caesar’s Palace”

Teams of 3

AMRAP 7:

50 Back Squats (155/105)

50 Back Squats (185/135)

Max Back Squats (225/155)

Rest 3 Minutes

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

Max Bench Press (185/135)

Rest 3 Minutes

AMRAP 7:

50 Deadlifts (185/135)

50 Deadlifts (225/155)

Max Deadlifts (275/185)
*Athletes will split reps (try to split evenly), with one person working at a time

*The scored portions are total reps completed at the final barbell

*Enter your total reps at the final back squat, bench press, and deadlift bars separately

Extra

Midline

Not For Time:

50 GHD Sit-ups

50 Rower Pike-ups

50 V-ups

CrossFitAllen – CrossFit

Mobility

Full Body Foam Roll 5-7 min

Warm-Up

General Warmup and Stretch

Conditioning

Metcon (3 Rounds for time)

“Triple Threat”

On the 0: 1 Mile Run

On the 10: 100/70 Calorie Row

On the 20: 100/70 Calorie Assault Bike

*30 minute Cap
*Cap each portion at 9 minutes

*Record each time separately

*If not enough bikes/rowers, we can start on different portions and rotate Run-Row-Bike

Extra

Gymnastic Skill

For Time:

100 Double Unders/150 singles

50′ Handstand Walk/4 Wall Walks

75 Double Unders/115 Singles

50′ Handstand Walk/4 Wall Walks

50 Double Unders/75 singles

50′ Handstand Walk/4 Wall Walks

25 Double Unders/35 Singles

50′ Handstand Walk/4 Wall Walks

10 Minute Time Cap

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Weightlifting

Power Snatch-Overhead Squat-Full Snatch (1 Power Snatch + 1 OHS + 1 Full Snatch)

Athletes will have 15 minutes to work up to a heavy complex
Athlete may reset for the full snatch, but hand may not come off bar

Conditioning

Metcon (Time)

“Spice Girl”

For Time:

21 Power Snatches (75/55)

3 Rounds of “Cindy”

21 Overhead Squat (75/55)

3 Rounds of “Cindy”

21 Squat Snatches (75/55)

R+

21 Power Snatches (95/65)

5 Rounds of “Cindy”

21 Overhead Squats (95/65)

5 Rounds of “Cindy”

21 Squat Snatches (95/65)
1 round of “Cindy”

5 Pullups

10 Pushups

15 Air Squats

Extra

3 Rounds for Quality

10 Banded Good Mornings

10 Banded Pull Downs

10 Banded Glute Bridges

10 Wall Angels

CrossFitAllen – CrossFit

Mobility

Airrosti Foam Rolling Clinic

Warm-Up

Funshine Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

“gooDTime”

Teams of 3

For Time (30 Minute Cap):

5 Rounds of “DT” (135/95|R+155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (135/95|R+155/105)

100/70 Calorie Assault Bike

5 Rounds of “DT” (135/95|R+155/105)

1 Round of “DT”:

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks
*One athlete works while the other two rest in this team of 3 workout

*Teams must complete all 5 rounds of “DT” before moving onto the bike

*Try to split reps relatively even

Extra

Midline

10-8-6-4-2:

Strict Pull-ups

Strict Toes to Bar

Into…

2-4-6-8-10:

Strict Handstand Push-ups

Reverse Crunches

https://www.youtube.com/watch?v=0TU2LLYsHqU&feature=youtu.be

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

“Power Wash”

Every 10 Minutes x 2 Rounds:

800/600|R+1K/800 Meter Row

20|R+30 Dumbbell Power Snatches (50/35)

40R+50 Wallballs (20/14)
*A round starts every 10 minutes (0:00 & 10:00)

*Complete the three movements and rest with whatever time remains until the 10:00 on the clock

*Your score today is the slower of the two rounds

Extra

Body Armor

3 Giant Sets:

9 Single Legged Landmine Romanian Deadlifts (Each Side)

https://www.youtube.com/watch?v=HA04XdZFeEg&feature=youtu.be

15 Double Dumbbell Bench Press

21 Banded Pull Throughs

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

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Mobility

KB Psoas Smash 1:00 each side

KB Lat Smash 1:00 each side

KB Calf Smash 1:00 each side

then…

Couch Stretch: 45 Seconds Each Side

Straddle Stretch with Kettlebell: 45 Seconds

Warm-Up

General Warmup and Stretch, then

Movement Prep

Conditioning

Metcon (AMRAP – Reps)

Vertigo

AMRAP 18:

10 Russian Kettlebell Swings (70/53)

10 AbMat Sit-ups

100 Meter Run

20 Russian Kettlebell Swings (70/53)

20 AbMat Sit-ups

200 Meter Run

30 Russian Kettlebell Swings (70/53)

30 AbMat Sit-ups

300 Meter Run

…

Continue to Add (10) Reps/100m Until Time
*After athletes complete the round of 30’s, they’ll progress to 40’s, 50’s, and so on…

*The score of this longer AMRAP is total reps completed at the end of 18 minutes

*Every 10 Meters is a Rep for the Run ie. 100 meters = 10 reps

Extra

Up Dog: 1 Minute

Pigeon Pose: 1 Minute Each Side

Wrist Stretch: 1 Minute

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Bergeron Beep Test”

On the Minute For as Long as Possible (20 Minute Cap):

7 Thrusters (75/55)

7 Pull-ups

7 Burpees
*When athletes are no longer able to complete the work within the minute, the workout is done

*The score is total completed rounds and reps

*The goal is to choose weights, rep schemes, and movement variations that allow for at least 10 rounds

*If athletes are not able to make it to ten minutes, continue to complete the workout AMRAP style until 10:00 on the clock

Extra

Midline

3 Giant Sets:

10 Rower Pike Ups

https://www.youtube.com/watch?v=bNWlIZOA0PI&feature=youtu.be

30 Hollow Body Scissor Kicks

https://www.youtube.com/watch?v=Aomuy4-nArc&feature=youtu.be

50′ Quadruped Crawl

https://www.youtube.com/watch?v=DepWnoepBD8&feature=youtu.be

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Primer

2 rounds for quality

10 Single Leg KB RDL (each side)

:30 Upside Down Overhead KB Hold (each side)

10 KB Goblett 1 1/4 squats

10 Banded Pull Aparts

Conditioning

Metcon (Weight)

Six Flags

Every 3:30 x 6 Rounds:

15/12 Calorie Assault Bike

30 Double Unders

3 Power Snatches

Build in Power Snatch Weight
*45 Singles or :30 of practice

*Cap Rounds at 3:00 if not finished

*score is heaviest set of 3 Power Snatches

*Snatches do not have to be TnG

Extra

Gymnastic Skill

Ascending Ladder for 5 Minutes:

2 Strict Handstand Push-ups

2 Calorie Row

4 Strict Handstand Push-ups

4 Calorie Row

…

Continue to Add (2) Rep to Each Movement

Rest 2 Minutes

Ascending Ladder for 5 Minutes:

2 Kipping Deficit Handstand Push-ups (4″/3″)

2 Calorie Row

4 Kipping Deficit Handstand Push-ups (4″/3″)

4 Calorie Row

…

Continue to Add (2) Rep to Each Movement

CrossFitAllen – CrossFit

Warm-Up

General Wamrup and Stretch, then…

Movement Prep

Strength

Back Squat (Complete the following sets in 12 minutes)

Based off of your 5 rep max

9@80%

6@90%

3@100%

1@110%

1@115%

1@120%

Conditioning

Metcon (Time)

Overkill

21-15-9:

Double Dumbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar
*Choose a weight for both movements that you are capable of completing 25+ reps unbroken when fresh

*For the power cleans, you only have to touch one head of the dumbbell to the ground on the outside of the feet

Extra

3 Supersets:

5 Weighted Strict Pull-ups

50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

_______________________________

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Movement Prep

Conditioning

Metcon (Time)

PowerPoint

Teams of 3

For Time (30 Minute Cap):

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

75/50 Calorie Row

50 Power Snatches (95/65|R+115/85)

50/35 Calorie Row

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

25/20 Calorie Row

50 Knees to Elbows or

|R+15 Rope Climbs (15′)

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

25/20 Calorie Row

50 Power Snatches (95/65|R+115/85)

50/35 Calorie Row

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

75/50 Calorie Row
*If you hit the cap, put 30:00 as your score and put total reps completed in the notes section

*In this teams of 3 workout, one athlete works at a time while the others rest

*You can split up the listed reps however you see fit

Extra

Body Armor (A)

3 Supersets:

5 Weighted Strict Pull-ups

50% Max Strict Ring Dips

Rest 2 Minutes Between Sets

Body Armor (B)

3 Supersets:

Max Strict Pull-ups

Max Ring Push-ups

Rest 2 Minutes Between Sets