CrossFitAllen – CrossFit
Warm-Up
Partner A
3 Rounds:
:40 Row/Bike/Ski/Run/Single Unders
:20 Rest
While Partner B
12 Alternating Spiderman
12 Alternating Knee to Elbow in Plank
12 Sit Ups
12 Staggered Stance Good Morning (each leg)
30 Jumping Jacks
Movement Prep
:20 Bar Facing Burpees (Step up and step back technique)
Rest :10
:20 Bar Facing Burpees (Use a quicker technique)
Rest :10
:20 Bar Facing Rurpees (Use the fastest technique)
then…
Barbell Warmup and Deadlift Progressions (3 empty barbell reps for each cue)
1. Proper Setup (feet under hips, arms straight down from shoulders, bar over laces)
2. Bar Close on Ascent
3. Hips back on descent
4. Lumbar Neutral and Core Tight
then…
Loading
Perform 2 sets working up to working weight, then:
at Working Weight:
2 Sets
5 Unbroken Deadlifts
3 Burpees over bar
Conditioning
CrossFit Games Open 22.2 RX (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 155-lb Barbell
M: 225-lb Barbell
To learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here
CrossFit Games Open 22.2 Masters RX (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 125-lb Barbell
M: 185-lb Barbell
To learn more about CrossFit Games Open 22.2 Masters RX (Ages 55+) click here
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Scaled (Ages 16-54) click here
CrossFit Games Open 22.2 Masters Scaled (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 85-lb barbell, may step over on burpees
M: 115-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Masters Scaled (Ages 55+) click here
CrossFit Games Open 22.2 Teens Scaled (Ages 14-15) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes
F: 55-lb Barbell, may step over on burpees
M: 75-lb Barbell, may step over on burpees
To learn more about CrossFit Games Open 22.2 Teens Scaled (Ages 14-15) click here
CrossFit Games Open 22.2 Masters Foundations (Ages 55+) (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Burpees
Time cap: 10 minutes
F: 55-lb barbell
M: 75-lb barbell
To learn more about CrossFit Games Open 22.2 Masters Foundations (Ages 55+) click here
At Home METCON
Metcon (Time)
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Double Dumbbell Deadlifts
Dumbbell Facing Burpees
RX: 50/35-lb DBs
Scaled: 35/25 DBs
CrossFit Allen 