SATOCT12

CrossFitAllen – CrossFit

Warm-up

3:00 Roll entire posterior chain (hamstrings/glutes/lower back/T-Spine)

2:00 Roll lats/chest

Plyometric Stretch

Knee Hugs

Quad Stretch

Zombie Walks

Hamstring Scoops

Spiderman w/ Twist

Inchworm w/ Seal to Down Dog

Karaoke

Side Shuffle

Broad Jumps

High Knees

Butt Kicks

5 Max effort vertical jumps

Group Stretch

Movement Prep

5 pushups

5 BB Goodmornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 pushups

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

5 Hang Power Snatch

Conditioning

Metcon (Time)

CrossFit Open 20.1 (Men’s 18-54)Rx

10 rounds for time of:

8 ground-to-overheads, 95 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Men’s 18-54)Scaled

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Men’s 55+)Rx

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Men’s 55+)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Teen 14-15)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Teen 16-17)Scaled

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Women’s 18-54)Rx

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 18-54)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 55+)Rx

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 55+)Scaled

10 rounds for time of:

8 ground-to-overheads, 35 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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