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)
CrossFit Allen 