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
