FRIFEB5

CrossFitAllen – CrossFit

OPEN PREP

Every Friday from now until March 11 we will do an Open Workout from a previous year, or a modified version. 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.

Warm-Up

General Warmup and then…

Child’s Pose on Box: 1 Minute

Forearms Stretch on Box: 1 Minute

Pigeon Pose on Box: 1 Minute Each Side

Conditioning

Metcon (AMRAP – Reps)

OPEN WORKOUT 21.0 R+

AMRAP 13:

15 Box Jump Overs (24/20)

15 Chest to Bar Pullups

15 Clean and Jerks (95/65)

12 Box Jump Overs (24/20)

12 Chest to Bar Pullups

12 Clean and Jerks (135/95)

9 Box Jump Overs (24/20)

9 Chest to Bar Pullups

9 Clean and Jerks (185/125)

6 Box Jump Overs (24/20)

6 Chest to Bar Pullups

6 Clean and Jerks (225/155)

3 Box Jump Overs (24/20)

3 Chest to Bar Pullups

AMRAP of Clean and Jerks (275/185)

Metcon (AMRAP – Reps)

OPEN WORKOUT 21.0 RX

AMRAP 13:

15 Box Jump Overs (24/20)

15 Pullups

15 Clean and Jerks (95/65)

12 Box Jump Overs (24/20)

12 Pullups

12 Clean and Jerks (115/85)

9 Box Jump Overs (24/20)

9 Pullups

9 Clean and Jerks (135/95)

6 Box Jump Overs (24/20)

6 Pullups

6 Clean and Jerks (155/115)

3 Box Jump Overs (24/20)

3 Pullups

AMRAP of Clean and Jerks (185/125)

Metcon (AMRAP – Reps)

OPEN WORKOUT 21.0 Scaled

AMRAP 13:

15 Box Step Overs (20/16)

15 Jumping Pullups

15 Clean and Jerks (55/35)

12 Box Step Overs (20/16)

12 Jumping Pullups

12 Clean and Jerks (75/55)

9 Box Step Overs (20/16)

9 Jumping Pullups

9 Clean and Jerks (95/65)

6 Box Step Overs (20/16)

6 Jumping Pullups

6 Clean and Jerks (115/75)

3 Box Step Overs (20/16)

3 Jumping Pullups

AMRAP of Clean and Jerks (135/85)
*For jumping pull-ups, the bar should be set up so it is at least 6 inches fully extended.

*At the bottom, the arms must be above the top of the athlete’s head when standing tall.

*At the top, the chin must break the horizontal plane of the bar.

At Home METCON

Metcon (Time)

5 Rounds For Time:

15 Burpees

12 Dumbbell Rows From Plank (6 Each Side)

9 Double Dumbbell Clean and Jerks

Extra

Body Armor

3 Sets of 8: Sumo Deadlifts

3 Sets of 12: Romanian Deadlifts

3 Sets of 16: Weighted Glute Bridges

Complete One Of The Following After Each Set (9 Sets Total):

A) 25-50′ Handstand Walk

B) 1 Minute of Handstand Walk Practice

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