WORKOUT OF THE DAY

WEDMAY6

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/88271907648

Daily Video

https://youtu.be/AvEoqClRpwo

Warm-Up

2 Rounds of 30 seconds each:

Single Unders/DUs

Active Samson

Air Squats (slow)

Movement Prep

1 Round of :30 Each

Dumbbell Deadlifts (alternating)

DB Hand Clean and Press (each side)

Front Squats (each side)

Reverse Lunges

At Home METCON

Metcon (4 Rounds for reps)

“Macho Taco”

4 Rounds x AMRAP 3:

50 Double Unders(75 Singles)

20 Jumping Lunges/Reverse Lunges

Max Rounds of Dumbbell “Macho Man”

Rest 1 Minute Between Rounds
*1 Round of Macho Man:

3 DB Power Cleans

3 DB Front Squats

3 DB Shoulder to Overhead

1 Round of Macho Man = 9 Reps

*Alternate arms with complete rounds

*Score is only Reps of Macho Man completed per round (4 separate scores)

Extra

Body Armor

3 Giant Sets:

9 Tempo Single Arm Bent Over Rows (Left)

21 Banded Good Mornings/Sub DB or Broom stick GMs

9 Tempo Single Arm Bent Over Rows (Right)

21 Banded Pull Aparts

TUEMAY5

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/Tf7R2Q1Uvio

Warm-Up

:30 Active Spiderman – 100m Jog

:30 Frog Hops – 100m Jog

:30 PushUp to Down Dog – 100m Jog

:30 Air Squats – 100m Jog

:30 Slow Burpees – 100m Jog

At Home METCON

Metcon (Time)

“Radar”

For Time:

400m Run (2 min cap)

9-12-15

Dumbbell Deadlifts (each side)

Lateral DB Burpees

800m Run (4 min cap)

15-12-9

Dumbbell Deadlifts (each side)

Lateral DB Burpees

400m Run (2 min cap)

Conditioning

Metcon (Time)

“Radar”

For Time:

400 Meter Run

9-12-15:

Deadlfts (205/145)

Lateral Barbell Burpees

800 Meter Run

15-12-9:

Deadlfts (205/145)

Lateral Barbell Burpees

400 Meter Run

Extra

Body Armor

Alternating On the Minute x 10 (5 Rounds):

Minute 1: Max Alternating Dumbbell Bench Press/Floor Press

Minute 2: Max Hollow Rocks

MONMAY4

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/83216399849

Daily Video

https://youtu.be/clSpaM6AAJk

Warm-Up

2 Rounds of :30 Each

Inch Worm – Push Up

Hollow Hold

DB Hop Overs

1st Rd Air Squats/2nd Rd Goblet Squat

Mobility

30 Seconds Each

Seal Pose

DB Straddle Stretch

Childs Pose

Figure 4 (each side)

At Home METCON

Metcon (Time)

“SFRAN”

21-15-9 Reps for Time:

-Dumbbell Goblet Thrusters

-Russian Dumbbell Swings

-Single Arm Dumbbell Bent Over Rows (each arm)

Conditioning

Metcon (Time)

“Workaholic”

3 Rounds:

21/15 Calorie Row

15 Chest to Bar Pull-ups

Directly Into…

3 Rounds:

21 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Extra

Body Armor

3 Rounds:

:30 Static Weighted Bulgarian Split Squat (Left)

:30 Max Unweighted Bulgarian Split Squats (Left)

:30 Static Weighted Bulgarian Split Squat (Right)

:30 Max Unweighted Bulgarian Split Squats (Right)

Rest 1 Minute Between Rounds

SATMAY2

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/botNx3JGFPE

Warm-Up

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

At Home METCON

Metcon (Time)

“Double Time”

For Time:

RX

2 Mile or 20 Minute Run

Every 3 Minutes:

7 Burpees + 15 Air Squats

RX+

3 Mile Run or 30 Minutes

Every 3 Minutes:

9 Burpees + 21 Air Squats
*Don’t worry so much about the distance…just keep moving!

Conditioning

Metcon (Time)

“The Green Mile”

For Time:

1 Mile Run

50 Pull-ups

30 Squat Clean Thrusters (135/95)

Extra

Body Armor

50-40-30-20-10:

Hollow Rocks

After Each Set:

20 Dumbbell Rows From Push-up Position (10/Side)

FRIMAY1

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/84122063891

Daily Video

https://youtu.be/DrAO6e6O-f4

Warm-Up

4 Minutes for Quality:

5 Pushup to Down Dog

10 Pausing Air Squats

30 Single Unders

Mobility

30 Seconds each of:

DB Ankle Stretch (e/s)

Wrist Stretch

Wall Chest Stretch (e/s)

DB Squat Hold

At Home METCON

Metcon (Time)

“Round-a-Bout”

For Time:

30|R+50 Single Arm Alternating Dumbbell Squat Cleans

*75|R+100 Double Unders

30|R+50 Hand Release Push-ups

*75|R+100 Double Unders

30|R+50 Single Arm Alternating Dumbbell Squat Cleans
*Sub 150 Single Unders

Conditioning

Metcon (Time)

“Alone Together”

On the 4:00 x 6 Rounds:

6 Burpee Box Jumps (24’/20″)

9 Kettlebell Swings (70/53)

12/9 Calorie Assault Bike
Your score is the slowest of the 6 rounds

Extra

Body Armor

Alternating On the Minute x 10:

1st Minute: 4 Tempo Split Squats (Left)

2nd Minute: 4 Tempo Split Squats (Right)

Tempo: 4 Seconds Down, Fast Up

*With your back foot elevated (chair, box, bench..) slowly lower down into a single leg split squat

THUAPR30

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/cTSW44EluPg

Warm-Up

2 Rounds of 30 Seconds Each:

Alternating Bird Dogs

Shoulder Taps

Glutei Bridge Walkouts

Flutter Kicks

Mobility

40 Seconds Each

Couch Stretch (e/s)

Pigeon Stretch (e/s)

Pass Throughs

Seal Pose

At Home METCON

Metcon (Time)

“Piza”

4 Rounds:

30 Russian Single Dumbbell Swings

30′ Single Dumbbell Overhead Carry (Left)

30 Sit-ups

30′ Single Dumbbell Overhead Carry (Right)

Extra

Spend 2 Minutes on Each Foam Rolling:

Glutes

Lats

Calves

Quads

WEDAPR29

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/82487028029

Daily Video

https://youtu.be/fgvps_XcEwo

Warm-Up

2 Rounds…30 seconds each of:

Slow Air Squats

Spiderman w Twist

Down Dog w/ Calf and Hamstring Emphasis

Jumping Jacks

Squat Jumps

Mountain Climbers

Mobility

40 Seconds Each of:

DB Goblet Squat Hold

Seal Pose

DB Behind Head Tricep Stretch

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Bergeron DBeep Test”

On the Minute For As Long As Possible:

5|R+7 Single Dumbbell Goblet Thrusters

5|R+7 Alternating Single Dumbbell Power Snatches

5|R+7 Burpees

After 10 Rounds: Add (1) Rep to Each Movement
*If you are not able to make it to 7 minutes, continue to complete the workout AMRAP style until 10:00 on the clock

Conditioning

Metcon (AMRAP – Rounds and Reps)

“21 Jump Street”

AMRAP 21:

21 Power Snatches (95/65)

21 Box Jump Overs (24″/20″)

21 Overhead Squats (95/65)

21 Toes to Bar

Extra

Body Armor

AMRAP 5:

Strict Pull-ups

Every Minute on the Minute:

7 Dumbbell Push-ups

TUEAPR28

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/5WCO5-bBPe8

Warm-Up

6 Minutes for Quality

5 Inch Worms

100m Jog (:20 out and :20 back)

20 Single Leg Glute Bridge (10 e/side)

30 Single Unders or 20 DUs

Mobility

30 Seconds Each of:

DB Ankle Stretch

Wrist Stretch

Seal Pose

Down Dog with Calf/Hamstring Stretch

At Home METCON

Metcon (AMRAP – Rounds and Reps)

“Tiger Balm”

AMRAP 15:

200 Meter Run

14 Single Dumbbell Power Clean and Jerks (7 e/s)

40 Double Unders (60 Singles)

Conditioning

Metcon (3 Rounds for reps)

“Sole Cycle”

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (155/105)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (135/95)

27/21 Calorie Assault Bike

Rest 5 Minutes

AMRAP 5:

15 Lateral Barbell Burpees

21 Power Cleans (115/85)

27/21 Calorie Assault Bike
*Record number of reps per AMRAP…3 total scores

Extra

Body Armor

21-18-15-12-9:

Bed Sheet Rows

Overhead Tricep Extensions

MONAPR27

CrossFitAllen – CrossFit

Zoom Link

https://us02web.zoom.us/j/81730816198

Daily Video

https://youtu.be/4mCRj06CKLE

Warm-Up

30 Seconds each of:

Spiderman w/ Twist (e/s)

Samson (e/s)

Pushup-to-Down Dog

Front Plank

Side Plank (e/s)

Hollow Hold

Movement Prep

4 DB Bent over Rows (each side)

6 Pushups

8 Sit Ups

10 Lunges (5 each side)

At Home METCON

Metcon (Time)

“Barbs”

3 Rounds:

20 Single Arm DB Rows(10 e/arm)

20 Push-ups

30 Sit-ups

40 Lunges

30 Sit-ups

20 Push-ups

20 Single Arm DB Rows(10 e/arm)

Rest 3 Minutes Between Rounds
*After completing the 7 stations, you’ll rest 3 minutes between rounds

*Your score is the total time it takes to complete the 3 rounds, including rest time

Conditioning

Metcon (Time)

“Escape from Wonderland”

3 Rounds:

75 Double Unders

50 Air Squats

25/18 Calorie Row

Extra

Back Squats 3 Sets of 5 Reps…

or…

Body Armor

Tabata Dumbbell Goblet Squats

8 Rounds:

20 Second Work

10 Seconds Rest

SATAPR25

CrossFitAllen – CrossFit

Daily Video

https://youtu.be/mx654Rqbdvc

Warm-Up

400 Meter Easy Jog, then…

2 Rounds of each:

:30 Spiderman w/ twist

:30 Samson

:30 Inch Worm to Pushup

20 Mountain Climbers

10 DB Deadlifts

10 Reverse Lunges

At Home METCON

Metcon (Time)

“Wedding March”

For Time:

50 Burpees

1 Mile Run (10:00 cap)

75 Alternating Dumbbell Power Snatches

1 Mile Run (10:00 cap)

100 Meter Walking Lunge

Conditioning

Metcon (Time)

“Power Tools”

3 Rounds:

400 Meter Wreck Bag Run (50/35)

400 Meter Run

5 Rope Climbs

21-15-9 Power Snatches

Round 1: 21 Reps at 95/65

Round 2: 15 Reps at 115/85

Round 3: 9 Reps at 135/95

Extra

Body Armor

Tabata Side Planks:

8 Rounds:

20 Seconds On

10 Seconds Rest