CrossFitAllen – CrossFit
Warm-Up
1:00 Easy Pace Rowing
0:20 Active Spiderman
0:20 Lying Chest Opener Stretch
0:20 Updog to Downdog
0:20 Standing Straddle Stretch
0:20 Frog Hops
0:20 Slow Burpees
Skill
With the Open less than 30 days away, now is the time to start working on some of your weaknesses!
Spending 8 Minutes on a specific skill:
Double Unders
Pistols
Rope Climbs
Pull Ups
Muscle Ups
Hand Stand
Hand Stand Walks
Getting Upside Down
Kipping Swings
etc…
Conditioning
Metcon (AMRAP – Reps)
On the Minute x 24:
1 Minute Row
1 Minute Burpees
1 Minute “GOAT” Work
1 Minute Rest
Score is your Lowest Round of Row Calories + Lowest Round of Burpees
For the weeks leading up to The Open, Thursday’s WOD will be “GOAT DAY”
-This gives athletes a chance to practice a skill of choice they want to get better at for The Open
-“Goat” is a word used in CrossFit to describe a movement that is challenging for us
-Today is geared towards “practice” and dialing in mechanics at an elevated heart rate
-Athletes should choose an appropriate rep scheme for each movement that is challenging, but sustainable
Extra
3 Rounds for Quality:
100 Meter Farmers Carry
Accumulate 1:00 in an L-Sit
8 Heavy Bent Over Single Dumbbell Rows (each side)
10 GHD Sit Ups
At Home METCON
Metcon (AMRAP – Reps)
On the Minute x 30:
1 Minute 10 Meter Shuttle Runs
1 Minute Burpees
Score is lowest Round of Shuttle Runs + Lowest Round of Burpees
CrossFit Allen 