DFC CrossFit – CrossFit
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Strength
DB Weighted Walking Lunges (3 sets total, work to heavy set)
Hold DBs in your front rack position.
Each set = 50 feet total
(reps = feet for recording)
Conditioning
Choose A or B.
A: Metcon (AMRAP – Reps)
EMOM for 12 min:
Min 1: Max Bike Cals
Min 2: Max DB Walking Lunges
Min 3: REST
*Each station is :40/:20 work/rest ratio. Score is total reps from Cals and lunge steps. 4 Rounds total.
Rx: 45/30#
Masters Rx: 40/25#
Rx+: 50/35#
B1: CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
B2: CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
B3: CrossFit Games Open 17.2 Masters 55+ (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chest-to-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between toes-to-bars and chest-to-bar pull-ups every 2 rounds
B4: CrossFit Games Open 17.2 Masters 55+ Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 sit-ups
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 jumping chest-to-bar pull-ups
8 power cleans
M: 20-lb. dumbbells
F: 10-lb. dumbbells
* alternating between sit-ups and jumping chest-to-bar pull-ups every 2 rounds