FRIJAN22

CrossFitAllen – CrossFit

OPEN PREP

Every Friday from now until March 11 we will do an Open Workout from a previous year. This will give us an opportunity to learn how it works, how to judge, and what to expect.

During the hour long class, we will run 2 heats, with one partner judging the other, then switching.

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Conditioning

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups
*Men’s Wallball is #20, but to a 9 foot target

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 13:

55 Double Dumbbell Deadlifts

55 Single Dumbbell Goblet Squats

55 Shuttle Runs [10 Meters]

55 Double Dumbbell Push Press

Extra

Midline

15-12-9:

Strict Toes to Bar

Weighted Hip Extensions

Directly Into…

21-15-9:

Weighted Sit-ups

Pausing Hip Extensions (1 Second at Top)

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