SATOCT19

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

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s