FRIFEB19

CrossFitAllen – CrossFit

REMINDER

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…

Calf/Ankle Stretch: 45 Each Side

Samson Pose: 45 Each Side

Seated Straddle: 45 Seconds

Pole Pry: 45 Seconds

Conditioning

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups

Metcon (AMRAP – Reps)

CrossFit Games Open 14.4 Scaled

14 Minute AMRAP:

60 Calorie Row

50 Knee Raises

40 Wall-Ball Shots, 14#/10#

30 Cleans, 95#/65#

20 Burpees Over Bar

Metcon (AMRAP – Rounds and Reps)

CrossFit Games Open 14.4 Scaled Option 2

14 Minute AMRAP:

50 Calorie Row

40 Ab Mat Sit Ups

30 Wall Ball Shots 14#/10#

20 Cleans, 75#/55#

10 Burpees

At Home METCON

Metcon (AMRAP – Rounds and Reps)

AMRAP 16:

30 Dumbbell-Facing Burpees

30 Alternating Single Dumbbell Hang Squat Cleans

30 Lateral Hops Over Dumbbell

30 Goblet Squats

30 AbMat Sit-ups

30 Single Dumbbell Thrusters

At Home METCON

Metcon (AMRAP – Rounds and Reps)

At Home with No Equipment

AMRAP 16:

30 Burpees

30 Lateral Over and Back Hops

30 Air Squats

30 AbMat Sit-ups

30 Odd Object Thrusters

Extra

Handstand Walk Conditioning

Not For Time:

50 AbMat Sit-ups, 25-50′ Handstand Walk

40 AbMat Sit-ups, 25-50′ Handstand Walk

30 AbMat Sit-ups, 25-50′ Handstand Walk

20 AbMat Sit-ups, 25-50′ Handstand Walk

10 AbMat Sit-ups, 25-50′ Handstand Walk

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