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
CrossFit Allen 