CrossFitAllen – CrossFit
REMINDER
This is a repeat workout from Feb 19, 2021 and an Open workout from 14.4
Warm-Up
Partner 1
2 Rounds of. . .
0:30 Easy Pace Row
0:30 Moderate Pace Row
0:30 Sprint Pace Row
0:30 Rest
while…
Partner 2
Calf/Ankle Stretch: 30 Each Side
Samson Pose: 30 Each Side
Seated Straddle: 30 Seconds
Pole Pry: 30 Seconds
Then Switch
Strength
Power Clean (In 12 Minutes, Build to a Heavy Set of 10 )
*Reps must be Touch and Go
*Athletes should hit at least 3 sets of 5-6 reps before their first attempt at heavy a 10
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
Extra
5 Sets:
Unbroken Chest to Bar or Strict Pull Ups
Extra
In 6 Minutes, Max Meter Run
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
CrossFit Allen 