CrossFitAllen – CrossFit
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
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
