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
