FRIOCT25

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.

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