FRIMAR26

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

PVC Flow Warmup and then…

Ankle/Calf Stretch on Wall: 30 Seconds Each Side

Pec Stretch on Wall: 30 Seconds Each Side

Overhead Stretch on Wall: 45 Seconds

Movement Prep

Every 90 Seconds for 5 Sets:

1 Snatch Grip Deadlift into…

1 Hang Power Snatch

1 Overhead Squat

1 Squat Snatch

Start light and build to working weight for last couple sets

Conditioning

Metcon (AMRAP – Reps)

RX+

Crossfit Open Prep 21.05

AMRAP 9:

3 Squat Snatches (95/65)

3 Chest to Bar Pullups

6 Squat Snatches (95/65)

6 Chest to Bar Pullups

9 Squat Snatches (95/65)

9 Chest to Bar Pullups



Add 3 Reps Per Round

Metcon (AMRAP – Reps)

RX

Crossfit Open Prep 21.05

AMRAP 9:

3 Squat Snatches (75/55)

3 Chin Over Bar Pullups

6 Squat Snatches (75/55)

6 Chin Over Bar Pullups

9 Squat Snatches (75/55)

9 Chin Over Bar Pullups



Add 3 Reps Per Round

Metcon (AMRAP – Reps)

Scaled

Crossfit Open Prep 21.05

AMRAP 9:

3 Squat Snatches (55/35)

3 Jumping Pullups

6 Squat Snatches (55/35)

6 Jumping Pullups

9 Squat Snatches (55/35)

9 Jumping Pullups



Add 3 Reps Per Round
*For Scaled version, the squat snatch can be a power snatch into an overhead squat

*For jumping pull-ups, the bar should be set up so it is at least 6 inches above the top of the athlete’s head when the athlete is standing tall. At the bottom, the arms must be fully extended.

At Home METCON

Metcon (AMRAP – Reps)

AMRAP 12:

6 Alternating Single Dumbbell Power Snatches

6 Abmat Sit-ups

12 Alternating Single Dumbbell Power Snatches

12 Abmat Sit-ups

18 Alternating Single Dumbbell Power Snatches

18 Abmat Sit-ups



Add 6 Reps Per Round

Extra

Body Armor

3 Giant Sets:

15 Double Dumbbell Stiff Legged Deadlifts

20 Barbell Front Rack Reverse Lunges (10 Each Leg)

20-30 GHD Sit-ups

Rest 3 Minutes Between Sets

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