WORKOUT OF THE DAY

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose on Box: 45 Seconds Each Side

Dumbbell Assisted Straddle Stretch: 45 Seconds

Calf/Ankle Stretch: 30 Seconds Each Side

Conditioning

Metcon (Time)

Burpee Cycling [From 0:00-7:00]

For Time:

35|R+50 Burpee Box Jump Overs (24″/20″)

Metcon (AMRAP – Rounds and Reps)

“Pull It Together” [On the 7:00 to 20:00]

AMRAP 13:

600/500 Meter Row

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

12 Single Dumbbell Burpee Box Step-Overs (24″/20″)
*stagger heats by 2:30

*have bikes ready if there is an overlap (bike meters = 1,200/1,000)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

15 Lateral Squat Jumps Over Dumbbells

12 Double Dumbbell Deadlifts

9 Burpees

Extra

Handstand Walk Speed Conditioning

5 Rounds of AMRAP 1:

20 Double Unders

Max Distance Handstand Walk

Rest 30 Seconds Between Rounds

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Child’s Pose on Kettlebell: 1 Minute

Kettlebell Ankle Stretch: 30 Seconds Each Side

Strength

Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 1 Front Squats

Minute 2: 2 Back Squats

Barbell Loaded at 80% on 1RM Front Squat

Conditioning

Metcon (Time)

“Tricycle”

For Time:

Buy-In: 800 Meter|R+1200 Meter Run

Directly Into…

21-15-9:

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

Pull-ups

Thrusters (75/55|R+95/65)

At Home METCON

Metcon (Time)

For Time: 1000 Meter Run

Directly Into…

30-20-10:

Single Dumbbell Russian Swings

Single Dumbbell Plank Rows

Single Dumbbell Thrusters

Switch Arms As Needed

Extra

Bike Conditioning:

Minute 1: 15/12 Cal

Minute 2: 12/9 Cal

Minute 3: 9/6 Cal

Minute 4 Rest

Minute 5: 15/12 Cal

Minute 6: 12/9 Cal

Minute 7: 9/6 Cal

Minute 8 Rest

Minute 9: 15/12 Cal

Minute 10: 12/9 Cal

Minute 11: 9/6 Cal

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Couch Stretch: 2 Minutes Each Side

Barbell Thoracic Opener: 1 Minute

Conditioning

Metcon (Calories)

“Closing Time”

On the 2:00 x 14 Rounds:

20|R+30 Double Unders

5 Power Snatches (95/65|R+135/95)

Max Cal Bike With Time Remaining

Alternate Rounds with Partner (7 each)

Score Is Total Calories
*sub 40 Singles for 20 Dus

At Home METCON

Metcon (7 Rounds for reps)

On the 2:00 x 7 Rounds:

30 Double Unders

5 Double Dumbbell Power Snatches

Max 10 Meter Shuttle Runs

Rest 1 Minute Between Rounds

Score Is Total Shuttle Runs
Sub 60 Singles

Metcon (7 Rounds for reps)

On the 2:00 x 7 Rounds:

20 Over and Back Lateral Hops

5 Odd Object Ground to Overhead

Max 10 Meter Shuttle Runs

Rest 1 Minute Between Rounds

Score Is Total Shuttle Runs

Extra

Body Armor

3 Giant Sets:

9 Glute Ham Raises

100 Meter Double Dumbbell Front Rack Carry

15 Barbell Glute Bridges

Rest 2 Minutes Between Sets

CrossFitAllen – CrossFit

REMINDER

Every Friday from now until March 11 we will do an Open Workout from a previous year, or a modified version. This will give us an opportunity to learn how it works, how to judge, and what to expect.

During the hour long class, we will run 2 heats, with one partner judging the other, then switching.

Warm-Up

General Warmup and then…

Calf/Ankle Stretch: 45 Each Side

Samson Pose: 45 Each Side

Seated Straddle: 45 Seconds

Pole Pry: 45 Seconds

Conditioning

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Metcon (AMRAP – Reps)

CrossFit Games Open 14.4 Scaled

14 Minute AMRAP:

60 Calorie Row

50 Knee Raises

40 Wall-Ball Shots, 14#/10#

30 Cleans, 95#/65#

20 Burpees Over Bar

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 14.4 Scaled Option 2

14 Minute AMRAP:

50 Calorie Row

40 Ab Mat Sit Ups

30 Wall Ball Shots 14#/10#

20 Cleans, 75#/55#

10 Burpees

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell-Facing Burpees

30 Alternating Single Dumbbell Hang Squat Cleans

30 Lateral Hops Over Dumbbell

30 Goblet Squats

30 AbMat Sit-ups

30 Single Dumbbell Thrusters

At Home METCON

Metcon (AMRAP – Rounds and Reps)

At Home with No Equipment

AMRAP 16:

30 Burpees

30 Lateral Over and Back Hops

30 Air Squats

30 AbMat Sit-ups

30 Odd Object Thrusters

Extra

Handstand Walk Conditioning

Not For Time:

50 AbMat Sit-ups, 25-50′ Handstand Walk

40 AbMat Sit-ups, 25-50′ Handstand Walk

30 AbMat Sit-ups, 25-50′ Handstand Walk

20 AbMat Sit-ups, 25-50′ Handstand Walk

10 AbMat Sit-ups, 25-50′ Handstand Walk

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Twisted Cross: 45 Each Side

Dead Hang on Bar: 45 Seconds

Couch Stretch: 1:00 Each Side

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 (AMRAP – Rounds)

EMOM 20

Minute 1: 15 Russian KBS (53/35|R+70/53)

Minute 2: 30|R+40 Double Unders

Minute 3: 15 Hand Release Push Ups|R+ 10 HSPU

Minute 4: 20 Step Back Lunges|R+ 2 Rope Climbs
*Your score is the number of minutes you complete at the Rx|Rx+|Scaled number of reps

*If you finish all the rounds and reps at Rx, your score would be 20.

At Home METCON

Metcon (Time)

For Time:

100 Step Back Lunges

50 Hand Release Push-ups

30 Double Dumbbell Deadlifts

50 Hand Release Push-ups

100 Step Back Lunges

At Home METCON

Metcon (Time)

At Home no Equipment Workout

For Time:

100 Step Back Lunges

50 Hand Release Push-ups

30 Odd Object Deadlifts

50 Hand Release Push-ups

100 Step Back Lunges

Extra

Cool Down

10-15 Minutes of Stretching & Rolling

Recommended Targets:

Quads

Hamstrings

Lower Back

Upper Back

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Ankle Calf Stretch: 45 Seconds Each Side

Pigeon Pose: :45 Each Side

Front Rack Stretch: 45 Seconds

Conditioning

Metcon (3 Rounds for reps)

“9 to 5”

AMRAP 5:

15/12 Calorie Bike

12 Pull Ups|R+C2B Pull-ups

9 Front Squats (95/65|R+135/95)

Rest 5 Minutes

AMRAP 5:

12/9 Calorie Bike

9 Pull Ups|R+C2B Pull-ups

6 Front Squats (115/85|R+155/115)

Rest 5 Minutes

AMRAP 5:

9/6 Calorie Bike

6 Pull-Ups|R+C2B Pull-ups

3 Front Squats (135/95|R+185/135)
*Enter total REPS completed for each AMRAP

At Home METCON

Metcon (3 Rounds for reps)

AMRAP 5:

15 Shuttle Runs (10 Meters)

12 Alternating Dumbbell Plank Rows

9 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

12 Shuttle Runs (10 Meters)

9 Alternating Dumbbell Plank Rows

6 Double Dumbbell Front Squats

Rest 5 Minutes

AMRAP 5:

9 Shuttle Runs (10 Meters)

6 Alternating Dumbbell Plank Rows

3 Double Dumbbell Front Squats

At Home METCON

Metcon (3 Rounds for reps)

At Home No Equipment Workout

AMRAP 5:

15 Shuttle Runs (10 Meters)

12 Odd Object Bent Over Rows

9 Jumping Air Squats

Rest 5 Minutes

AMRAP 5:

12 Shuttle Runs (10 Meters)

9 Odd Object Bent Over Rows

6 Jumping Air Squats

Rest 5 Minutes

AMRAP 5:

9 Shuttle Runs (10 Meters)

6 Odd Object Bent Over Rows

3 Jumping Air Squats

Extra

Skill Conditioning

For Max Pistols:

Minute 1: 25 Double Unders + Max Alternating Pistols

Minute 2: 25 Double Unders + Max Alternating Pistols

Minute 3: 25 Double Unders + Max Alternating Pistols

Minute 4: Rest

Minute 5: 25 Double Unders + Max Alternating Pistols

Minute 6: 25 Double Unders + Max Alternating Pistols

Minute 7: 25 Double Unders + Max Alternating Pistols

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Overhead Stretch on Wall: 1 Minute

Front Rack Stretch: 45 Seconds

Wrist Stretch: 45 Seconds

Strength

Push Jerk (Heavy Set of 3 )

Athletes will have 12 minutes to work up to a heavy set of 3 Push Jerks from the rack

Conditioning

Metcon (Time)

“Seventh Wonder”

7 Rounds for Time:

7 Push Jerks (115/85)

7 Lateral Barbell Burpees

====R+====

“Eighth Wonder”

8 Rounds For Time:

8 Push Jerks (135/95)

8 Bar Facing Burpees
*Choose a weight for “seventh wonder” that you can complete in 1-2 sets

*The bar is taken from the floor

At Home METCON

Metcon (Time)

8 Rounds For Time:

8 Double Dumbbell Push Jerks

8 Lateral Burpees Over Dumbbells

At Home METCON

Metcon (Time)

No Equipment Home Workout

8 Rounds For Time:

8 Hand Release Push Ups|R+ 5 HSPU)

8 Reverse Lunges (each leg…16 total)

Extra

Row Intervals

On the Minute x 9:

Minute 1: 18/15 Calorie Row

Minute 2: 15/12 Calorie Row

Minute 3: 12/9 Calorie Row

Minute 4: 18/15 Calorie Row

Minute 5: 15/12 Calorie Row

Minute 6: 12/9 Calorie Row

Minute 7: 18/15 Calorie Row

Minute 8: 15/12 Calorie Row

Minute 9: 12/9 Calorie Row

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Box Ankle Stretch: 40 Seconds Each side

Box Pigeon: 40 Seconds Each Side

Box Childs Pose: 40 Seconds

Strength

Stamina Squats

On the Minute x 14 (7 Rounds):

Minute 1: 1 Front Squats

Minute 2: 2 Back Squats

Barbell Loaded at 75% on 1RM Front Squat

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Bootleg”

AMRAP 15:

21 Wallballs (20″/14″)

18 Single Dumbbell Alternating Power Snatches (50/35)

15 Ab Mat Sit Ups

12 Box Jump Overs (24″/20″)

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

50 Double Unders (100 Singles)

40 AbMat Sit-Ups

30 Goblet Squats

20 Single Dumbbell Alternating Power Snatches

At Home METCON

Metcon (AMRAP – Rounds and Reps)

No Equipment Home Version

AMRAP 15:

50 Double Unders

40 Ab Mat sit ups

30 Air Squats

20 Burpees
*if unable to find a rope, do lateral over and back line jumps (over and back = 1 rep)

Extra

Strict Chest To Bar Biathalon

For Time:

800 Meter Row

12 Strict Chest To Bar Pull-ups

800 Meter Row

9 Strict Chest To Bar Pull-ups

800 Meter Row

6 Strict Chest To Bar Pull-ups

Every Additional Break:

200 Meter “Penalty” Row

CrossFitAllen – CrossFit

Warm-Up

General Warmup and then…

Pigeon Pose: 1 Minute Each Side

Couch Stretch: 1 Minute Each Side

Childs Pose on Rower

Conditioning

Metcon (AMRAP – Reps)

“Fortitude”

With A Partner, Conga Style

On the Minute x 28 [ 7 Rounds]:

1 Minute Row Calories

1 Minute – 30 Double Unders (60 Singles)

1 Minute Burpees

1 Minute Rest

Workout flows like so, for 7 rounds:

Minute 1: A Rows, B Rests

Minute 2: A 30 Double Unders, B Row

Minute 3: A Burpees, B Double Unders

Minute 4: A Rest, B Burpees
*Your Score will be total reps of burpess plus total calories on the rower added together for you and your partner

*The Double unders do NOT count towards our score.

At Home METCON

Metcon (AMRAP – Reps)

Alternating On the Minute x 30:

Minute 1: 200 Meter Run

Minute 2: 12 Burpees
*score is how many minutes you complete the assigned reps

*high score would be 30

CrossFitAllen – CrossFit

OPEN PREP

Every Friday from now until March 11 we will do an Open Workout from a previous year, or a modified version. This will give us an opportunity to learn how it works, how to judge, and what to expect.

During the hour long class, we will run 2 heats, with one partner judging the other, then switching.

Warm-Up

General Warmup and then…

Squat with Wall Twist: 40 Seconds Each

Overhead Stretch on Wall: 1 Minute

Conditioning

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1 Masters (AMRAP – Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 85# / 55#

5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+

CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)

9-Minute AMRAP of:

15 Sit-ups

10 Deadlifts, 65# / 45#

5 Snatches, 65# / 45#

*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

60 Double Unders (120 singles)

45 Sit-ups

30 Alternating Single Dumbbell Snatches (15 Each)

Extra

Skill Conditioning

3 Giant Sets, Not For Score:

800 Meter Run

25′ Handstand Walk

5 Rope Climbs

25′ Handstand Walk

Rest 3 Minutes Between Sets