CrossFitAllen – CrossFit


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


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


Rope Climbs

Pull Ups

Muscle Ups

Hand Stand

Hand Stand Walks

Getting Upside Down

Kipping Swings



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


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


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

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