TUEOCT1 – Open Prep Day!!

CrossFitAllen – CrossFit

Warm-Up

2 Rounds –

45 Sec each: Row/Push-up to Inchworm/Pause Air Squats

Barbell warm-up:

5 Good Mornings

5 Back Squats

5 Push Presses

5 Romanian Deadlifts

5 Deadlifts

Conditioning

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups
https://games.crossfit.com/workouts/open/2016#workoutsTab4

– DO NOT STRESS OVER HAND STAND PU MEASURES – spend a couple a min here – does not need to be perfect.

– This workout

begins with the barbell on the floor and the athlete standing tall. At

the call of “3, 2, 1 … go,” the athlete will perform 55 deadlifts, then

move to the wall and complete 55 wall-ball shots, then to the rower

to pull 55 calories, then back to the wall for handstand push-ups. If 55

handstand push-ups are completed, the athlete will move back to the

barbell and begin another round.

Your score will be the total number of repetitions completed within

the 13-minute time cap.

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Extra

Capacity Builder

On the Minute x 10:

8 Barbell-Facing Burpees

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