MONFEB21

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

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