FRIOCT18

CrossFitAllen – CrossFit

If you are not doing the OPEN 20.2 today, you will warm-up and movement prep just like the athletes doing the open wod, then you will split off and complete the active recovery wod…afer you finish, test a couple rounds of the Open WOD to find a strategy…

Warm-Up

General Warm-up and Stretch that includes DUs, calf, shoulders, hip hinge, squat & press archetype…

then…

with lighter DBs:

5 Double DB DLs

5 Double DB Hang Cleans

5 DB Front Squats

5 DB Push Press

5 DB Thrusters

with working DB weight:

3 DB Cleans

3 DB Front Squats

3 DB Push Press

3 DB Thrusters

then…

10 scap pullups

8 hollow arch swings

6 knees to chest

4 straight leg raises

2 T2B

Active Recovery WOD

Metcon (Time)

3 Rounds for Quality

400m Row

20 Box Step Ups (10 e/leg)

400m Run

30 ft HS Walk/:30 HS Hold/:30 Barbell OH Hold
*This is designed as an active recovery workout…move through it with the intent to complete each movement with perfect form

*Stagger heats by 2 min if more than 6 athletes

Movement Prep and Trial

This is your chance to work through a round or two of tomorrow’s workout…

You should gain an understanding of your capacity and strategize how to attack the workout…

Your coach wants to help you, just ask…

METCON

Crossfit Open 20.2

Metcon (AMRAP – Rounds and Reps)

Men 18-39 Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Men 18-39 Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Men 40+ Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

40-54 (50-lb. dumbbells)

55+(35-lb. dumbbells)

Metcon (AMRAP – Rounds and Reps)

Men 40+ Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 Scaled Version:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

________________________

55+ Scaled Version

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Teens 20.2

Complete as many rounds as possible in 20 minutes of:

16-17 Teens

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

__________________________

14-15 Teens

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 18-39 Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 18-39 Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 40+ Rx 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 yrs Rx

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb. dumbbells

___________________________

55+ yrs Rx

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 40+ Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 yrs Scaled

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

—————————————–

55+ yrs Scaled

4 dumbbell thrusters

6 sit-ups

24 single-unders

15-lb. dumbbells

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