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
