Author: Coach Chris

CrossFitAllen – CrossFit

Warm-Up

General Warmup and Stretch, then…

Barbell Warm-Up :30 each

BB Good Mornings

Tempo Back Squats 3-down, 2-hold, 1-up

Romanian DLs

Back Squats

Strength

Back Squat (Heavy Set of 5)

Athlete has 8 minutes to work up to a heavy set of 5 back squats…PERFECT FORM

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Open Road”

AMRAP 16:

30 AbMat Sit-ups

20 Wallballs (20/14)

100 Meter Farmers Carry (50’s/35’s)

Extra

2 Rounds

20 Bird Dogs

15 Hollow Rocks

10 Wall Angels

CrossFitAllen – CrossFit

Warm-Up

General Warm-up and Stretch that includes DUs, calf, shoulders, hip hinge, squat & press archetype…

then…

with lighter DBs:

5 Double DB DLs

5 Double DB Hang Cleans

5 DB Front Squats

5 DB Push Press

5 DB Thrusters

with working DB weight:

3 DB Cleans

3 DB Front Squats

3 DB Push Press

3 DB Thrusters

then…

10 scap pullups

8 hollow arch swings

6 knees to chest

4 straight leg raises

2 T2B

METCON

Crossfit Open 20.2

Metcon (AMRAP – Rounds and Reps)

Men 18-39 Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Men 18-39 Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Men 40+ Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

40-54 (50-lb. dumbbells)

55+(35-lb. dumbbells)

Metcon (AMRAP – Rounds and Reps)

Men 40+ Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 Scaled Version:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

________________________

55+ Scaled Version

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Teens 20.2

Complete as many rounds as possible in 20 minutes of:

16-17 Teens

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

__________________________

14-15 Teens

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 18-39 Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 18-39 Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 40+ Rx 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 yrs Rx

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb. dumbbells

___________________________

55+ yrs Rx

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 40+ Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 yrs Scaled

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

—————————————–

55+ yrs Scaled

4 dumbbell thrusters

6 sit-ups

24 single-unders

15-lb. dumbbells

CrossFitAllen – CrossFit

If you are not doing the OPEN 20.2 today, you will warm-up and movement prep just like the athletes doing the open wod, then you will split off and complete the active recovery wod…afer you finish, test a couple rounds of the Open WOD to find a strategy…

Warm-Up

General Warm-up and Stretch that includes DUs, calf, shoulders, hip hinge, squat & press archetype…

then…

with lighter DBs:

5 Double DB DLs

5 Double DB Hang Cleans

5 DB Front Squats

5 DB Push Press

5 DB Thrusters

with working DB weight:

3 DB Cleans

3 DB Front Squats

3 DB Push Press

3 DB Thrusters

then…

10 scap pullups

8 hollow arch swings

6 knees to chest

4 straight leg raises

2 T2B

Active Recovery WOD

Metcon (Time)

3 Rounds for Quality

400m Row

20 Box Step Ups (10 e/leg)

400m Run

30 ft HS Walk/:30 HS Hold/:30 Barbell OH Hold
*This is designed as an active recovery workout…move through it with the intent to complete each movement with perfect form

*Stagger heats by 2 min if more than 6 athletes

Movement Prep and Trial

This is your chance to work through a round or two of tomorrow’s workout…

You should gain an understanding of your capacity and strategize how to attack the workout…

Your coach wants to help you, just ask…

METCON

Crossfit Open 20.2

Metcon (AMRAP – Rounds and Reps)

Men 18-39 Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Men 18-39 Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Men 40+ Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

40-54 (50-lb. dumbbells)

55+(35-lb. dumbbells)

Metcon (AMRAP – Rounds and Reps)

Men 40+ Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 Scaled Version:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

________________________

55+ Scaled Version

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Teens 20.2

Complete as many rounds as possible in 20 minutes of:

16-17 Teens

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb. dumbbells

__________________________

14-15 Teens

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 18-39 Rx 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 18-39 Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 40+ Rx 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 yrs Rx

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

35-lb. dumbbells

___________________________

55+ yrs Rx

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

20-lb. dumbbells

Metcon (AMRAP – Rounds and Reps)

Women 40+ Scaled 20.2

Complete as many rounds as possible in 20 minutes of:

40-54 yrs Scaled

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

20-lb. dumbbells

—————————————–

55+ yrs Scaled

4 dumbbell thrusters

6 sit-ups

24 single-unders

15-lb. dumbbells

CrossFitAllen – CrossFit

Mobility

1:00 minute each

KB calf smash

KB Psoas smash

Roll Glutes

Roll Quads

Roll Lats

Warm-Up

General Warm-up and Stretch…coach’s choice

Metcon (AMRAP – Reps)

THURSDAY PRIMER

“Balls to the Wall”

20 Minute EMOM (5 movements X 4 rounds)

Min 1: 12 Med Ball Cleans (20/14)

Min 2: Row 15/12 Cal

Min 3: 15 Slam Balls (20/14(USE RUBBER WBs ONLY))

Min 4: 5-7 reps of 10 m Shuttle Run (down and back =1 rep)

Min 5: 15-20 WallBall Shots (find a rep count so that you can go unbroken)

*The purpose of the Thursday primer is for you to have an idea of your capacity when it comes to these movements within a Metcon…for example, you should have an idea of what pace you need to row in order to complete the row within a minute, or how many Wall Ball Shots you can complete unbroken, and in what time, with out taxing yourself for the next movement.

Extra

Accumulate 3:00 in a high plank

-every break is 15 hollow rocks

Accumulate 2:00 upside down (HS/Headstand/Tripod)

-every break is 10 HR pushups

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

BB Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 Front Squats

5 Push Press

5 Thrusters w/ 3 second pause at bottom and top

5 Deadlifts

Strength

Thruster (Heavy Set of 3)

Athlete has 10 minutes to work up to a heavy set of 3 Thrusters

Conditioning

Metcon (Time)

“Child’s Play”

3 Rounds:

10 Thrusters (95/65|R+115/85)

20 Deadlifts (95/65|R+115/85)

50 Double Unders*
*Sub 75 Single Unders

Extra

400m Jog/1000m Bike

1:00 Couch Stretch e/ side

400m Jog/1000m Bike

1:00 BB/KB/DB Dead Hang off Box

400m Jog/1000m Bike

1:00 Banded Calf Stretch e/ side

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then…

w/ Light DB

3 DB Deadlifts e/ arm

3 DB Hang High Pulls e/ arm

3 DB Hang Cleans e/ arm

3 DB Push Jerk e/ arm

3 DB Hang C&J e/ arm

w/ Working DB

3 DB Deadlifts e/ arm

3 DB Hang High Pulls e/ arm

3 DB Hang Cleans e/ arm

3 DB Push Jerk e/ arm

3 DB Hang C&J e/ arm

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Point Break”

AMRAP 15:

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks (50/35|R+60/45)

15 AbMat Sit-ups|R+ 10 GHD Sit-Ups

Extra

Body Armor

3 Giant Sets:

10 Good Mornings

15 Box Step-ups

20 Glute Bridges

Rest 1:00 between sets.

CrossFitAllen – CrossFit

Warm-Up

General Warm-Up and Stretch, then

BB Warmup:

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Front Squats

5 Romanian Deadlifts

5 Hang Power Cleans

5 Front Squats

T2B Prep:

10 Scap Pullups

8 Hollow Arch Swings

6 Knee Raises

4 Straight Leg Raises

2 T2B

Conditioning

Metcon (AMRAP – Rounds and Reps)

“Mind Control”

AMRAP 16:

7 Toes to Bar

7 Front Squats (115/85|R+135/95)

200 Meter Run

Extra

Not for Time

30-20-10 Cal Row

10-20-30 Cal Bike

CrossFitAllen – CrossFit

Warm-up

3:00 Roll entire posterior chain (hamstrings/glutes/lower back/T-Spine)

2:00 Roll lats/chest

Plyometric Stretch

Knee Hugs

Quad Stretch

Zombie Walks

Hamstring Scoops

Spiderman w/ Twist

Inchworm w/ Seal to Down Dog

Karaoke

Side Shuffle

Broad Jumps

High Knees

Butt Kicks

5 Max effort vertical jumps

Group Stretch

Movement Prep

5 pushups

5 BB Goodmornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 pushups

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

5 Hang Power Snatch

Conditioning

Metcon (Time)

CrossFit Open 20.1 (Men’s 18-54)Rx

10 rounds for time of:

8 ground-to-overheads, 95 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Men’s 18-54)Scaled

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Men’s 55+)Rx

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Men’s 55+)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Teen 14-15)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Teen 16-17)Scaled

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Women’s 18-54)Rx

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 18-54)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 55+)Rx

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 55+)Scaled

10 rounds for time of:

8 ground-to-overheads, 35 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

CrossFitAllen – CrossFit

Warm-up

3:00 Roll entire posterior chain (hamstrings/glutes/lower back/T-Spine)

2:00 Roll lats/chest

Plyometric Stretch

Knee Hugs

Quad Stretch

Zombie Walks

Hamstring Scoops

Spiderman w/ Twist

Inchworm w/ Seal to Down Dog

Karaoke

Side Shuffle

Broad Jumps

High Knees

Butt Kicks

5 Max effort vertical jumps

Group Stretch

Movement Prep

5 pushups

5 BB Goodmornings

5 Back Squats

5 Elbow Rotations

5 Strict Press and Reach

5 pushups

5 Deadlifts

5 Hang Power Cleans

5 Push Jerks

5 Hang Power Snatch

Conditioning

Metcon (Time)

CrossFit Open 20.1 (Men’s 18-54)Rx

10 rounds for time of:

8 ground-to-overheads, 95 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Men’s 18-54)Scaled

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Men’s 55+)Rx

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Men’s 55+)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Teen 14-15)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Teen 16-17)Scaled

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1 (Women’s 18-54)Rx

10 rounds for time of:

8 ground-to-overheads, 65 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 18-54)Scaled

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 55+)Rx

10 rounds for time of:

8 ground-to-overheads, 45 lb.

10 bar-facing burpees

Time cap: 15 minutes

Metcon (Time)

CrossFit Open 20.1(Women’s 55+)Scaled

10 rounds for time of:

8 ground-to-overheads, 35 lb.

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Alternate Active Recovery and Prep WOD

NOT FOR TIME

400m Jog

1:00 Couch Stretch Each Side

500m Row

1:00 Pigeon Stretch Each Side

400m Jog

1:00 Banded Shoulder/Lat Stretch Each Side

500m Row

1:00 Banded Chest Opener Stretch Each Side

Then:

Test Bar Facing Burpee Methods…(strongly encourage learning the step-up and then hop method)

Test a Ground to Overhead Method…(keep the barbell moving…if that means do all C&J, so be it…maybe it is 4 power snatches and then 4 C&Js…but keep the barbell moving)

Create a strategy to attack tomorrow’s workout…then ask your coach about it…you got this!

CrossFitAllen – CrossFit

Warm-Up

60 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

40 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

20 Seconds

Push-up to Down Dog

Active Samson

PVC Overhead Squats

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Presses

5 Overhead Squats

5 Snatch Grip Romanian Deadlifts

Conditioning

Metcon (AMRAP – Rounds)

THURSDAY PRIMER

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing Overhead Squats (50% of 1RM Snatch)

Minute 2 : 12 Toes to Bar

Minute 3: 12 Single Arm Dumbbell Hang Clean and Jerks (50/35)*

Minute 4: 25 ft HS Walk/:30 HS Hold/2 Wall Walks/HS Walk Practice

Minute 5: 8 Bar Facing Burpees

*Switch Arms Every 6 Reps on Single Arm Dumbbell Hang Clean and Jerks

**Score is total ROUNDS completed…if you did all the reps, you will complete 4 rounds…then enter your DB and OHS weight in the notes

Extra

Complete 8 minutes of Mobility work geared towards your mobility needs…

ie. Inflexible ankles?…roll calves and shins, then perform banded ankle stretch…or…Tight Shoulders?…roll chest, lats, scaps, then perform banded shoulder openers…

Need guidance? Ask a coach…we are always here to help!