CrossFitAllen – CrossFit
Mobility
Spend a few minutes rolling/smashing:
Hamstrings/Glutes/T-Spine/Lats/Chest
then…
1:00 Couch Stretch
1:00 Banded Hamstring Stretch
1:00 Box Stretch
Warm-Up
General Warmup then…
5 Good Mornings
5 Elbow Rotations
5 Strict Press n Reach
5 Good Mornings
5 Romanian DLs
5 DLs
:30 HS Hold or 3×5 pushups
Alternate Active Recovery and Prep WOD
Metcon (Time)
With a Partner…each partner completes each distance before moving to the next distance…one partner works at a time…
3 Rounds
100m Run
200m Run
300m Run
400m Run
example:
Partner A runs 100m while B rests
then…
Partner B runs 100m while A rests
then…
Partner A runs 200m while B rests
then…
Partner B runs 200m while A rests
……..
If unable to run, sub bike
250m/500m/750m/1000m
Metcon (AMRAP – Reps)
CrossFit Open 20.3 Teens Scaled
14-15
For time:
21 deadlifts, 75 lb.
21 hand-release push-ups
15 deadlifts, 75 lb.
15 hand-release push-ups
9 deadlifts, 75 lb.
9 hand-release push-ups
21 deadlifts, 95 lb.
50-ft. bear crawl
15 deadlifts, 95 lb.
50-ft. bear crawl
9 deadlifts, 95 lb.
50-ft. bear crawl
Time cap: 9 min.
15-16
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFit Open 20.3 Mens 18-39 Rx
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFit Open 20.3 Men 18-39 Scaled
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFitOpen 20.3 Men 40+ Rx
40-54
For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk
Time cap: 9 min.
55+
For time:
21 deadlifts, 185 lb.
21 push presses, 95 lb.
15 deadlifts, 185 lb.
15 push presses, 95 lb.
9 deadlifts, 185 lb.
9 push presses, 95 lb.
21 deadlifts, 255 lb.
10 handstand push-ups
15 deadlifts, 255 lb.
10 handstand push-ups
9 deadlifts, 255 lb.
10 handstand push-ups
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFit Open 20.3 Men 40+ Scaled
40-55
For time:
21 deadlifts, 135 lb.
21 hand-release push-ups
15 deadlifts, 135 lb.
15 hand-release push-ups
9 deadlifts, 135 lb.
9 hand-release push-ups
21 deadlifts, 185 lb.
50-ft. bear crawl
15 deadlifts, 185 lb.
50-ft. bear crawl
9 deadlifts, 185 lb.
50-ft. bear crawl
Time cap: 9 min.
55+
For time:
21 deadlifts, 115 lb.
21 hand-release knee push-ups
15 deadlifts, 115 lb.
15 hand-release knee push-ups
9 deadlifts, 115 lb.
9 hand-release knee push-ups
21 deadlifts, 155 lb.
50-ft. bear crawl
15 deadlifts, 155 lb.
50-ft. bear crawl
9 deadlifts, 155 lb.
50-ft. bear crawl
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFit Open 20.3 Women 18-39 Rx
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFit Open 20.3 Women 18-39 Scaled
For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFit Open 20.3 Women 40+ Rx
40-54
For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk
Time cap: 9 min.
55+
For time:
21 deadlifts, 125 lb.
21 push presses, 65 lb.
15 deadlifts, 125 lb.
15 push presses, 65 lb.
9 deadlifts, 125 lb.
9 push presses, 65 lb.
21 deadlifts, 165 lb.
10 handstand push-ups
15 deadlifts, 165 lb.
10 handstand push-ups
9 deadlifts, 165 lb.
10 handstand push-ups
Time cap: 9 min.
Metcon (AMRAP – Reps)
CrossFit Open Women 40+ Scaled
40-54
For time:
21 deadlifts, 95 lb.
21 hand-release push-ups
15 deadlifts, 95 lb.
15 hand-release push-ups
9 deadlifts, 95 lb.
9 hand-release push-ups
21 deadlifts, 135 lb.
50-ft. bear crawl
15 deadlifts, 135 lb.
50-ft. bear crawl
9 deadlifts, 135 lb.
50-ft. bear crawl
Time cap: 9 min.
55+
For time:
21 deadlifts, 80 lb.
21 hand-release knee push-ups
15 deadlifts, 80 lb.
15 hand-release knee push-ups
9 deadlifts, 80 lb.
9 hand-release knee push-ups
21 deadlifts, 105 lb.
50-ft. bear crawl
15 deadlifts, 105 lb.
50-ft. bear crawl
9 deadlifts, 105 lb.
50-ft. bear crawl
Time cap: 9 min.
