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…
Squat with Wall Twist: 40 Seconds Each
Overhead Stretch on Wall: 1 Minute
Conditioning
CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 115# / 75#
5 Snatches, 115# / 75#
CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)
9-Minute AMRAP of:
15 Hanging Knee Raises
10 Deadlifts, 85# / 55#
5 Ground to Overhead, 85# / 55#
CrossFit Games Open 15.1 Masters (AMRAP – Reps)
9-Minute AMRAP of:
15 Toes To Bar
10 Deadlifts, 85# / 55#
5 Snatches, 85# / 55#
Masters men and women 55-59, and 60+
CrossFit Games Open 15.1 Masters Scaled (AMRAP – Reps)
9-Minute AMRAP of:
15 Sit-ups
10 Deadlifts, 65# / 45#
5 Snatches, 65# / 45#
*ground to overhead allowed
Scaled Masters men and women 55-59, and 60+
CrossFit Games Open 15.1A (Weight)
6-Minutes to Establish:
1-RM Clean and Jerk
At Home METCON
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders (120 singles)
45 Sit-ups
30 Alternating Single Dumbbell Snatches (15 Each)
Extra
Skill Conditioning
3 Giant Sets, Not For Score:
800 Meter Run
25′ Handstand Walk
5 Rope Climbs
25′ Handstand Walk
Rest 3 Minutes Between Sets
