FRIFEB12

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

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