Open Ready with Amanda Crossfit Allen - E-Book
12 Weeks Of Detailed Programming
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What Is Open Ready About?
3 months of 6 days per week concentrated quality training in preparation for  your best Crossfit Open ever! 

Each day should take you around 90mins to complete. If you know you  perform better with 2 rest days per week please make Thursday and 
Sunday your active rest days.

Do not pick and choose workouts and days - just do the prescribed work  each day. Obviously wherever you need to scale please do. If that means  backing weight off, using bands, boxes, or adjusting movements due to injury please do so. 

Ideally I would like you to complete the full range of any prescribed  movement. For example if you can’t do body weight C2B pull-ups I’d  prefer you choose an appropriate band to use for that workout to enable  you to perform the full range C2B movement - don’t just go to Pull-ups. 

Similarly with HSUs I’d prefer you use 2 bands to allow you to do full range  movement, or simulate a full range HSPU using a piked position on a box rather than relying on 1 or more ab mats (which simply shorten the range of movement and don’t build full range strength to achieve speedy strength progresses). 

Be consistent. Be courageous. Have fun. The best is yet to come.
Who Is Amanda Allen?
• 1000km solo Run across outback Queensland, over 31 days: raising awareness for Suicide & Mental Illness

• 3 x Crossfit Games Champion (Masters 40-44, 2013,2014 45 -49, 2018)

• 1 x Crossfit Games 3rd Place (Masters 40-44, 2015)

• 1 x CrossFit Games Individual Female Competitor, 18th, 2011

• 5 x CrossFit Games Athlete

• 5 x Regionals Athlete

• 1st Australian athlete contracted to the USA GRID League, team: Philadelphia Founders 2014

• Owner of Crossfit Byron Bay

 Here's What Other People Are Saying About Amanda:
Hayley W
"It's now 12.45am. I have just completed, honestly, the best book I've EVER read. I cried. I laughed. I sat on the edge of my seat. I grasped my heart. I covered my eyes and held my dogs close. I just finished reading your book. You are the most amazing person I've ever met. So much makes so much sense now. I understand stuff. My eyes have been opened and I'm not so harsh on myself. My attitude has changed. All these things for the good. I hope in the near future I can see you again just so I can tell you in person how much of a difference you've made to my life. Thank you so much!!! Really. Thank you!!! xxx "
Anton D
"I read your ebooks last night,............and wanted to send you a message about them, about what they contained, the emotion, the information, the inspiration.
...........I needed time to digest everything, I found myself quite emotional, sooky la la for a boy!!, family love me for it, that is all that matters:)
I am not an elite athlete, and have not had the highs in success you have, however, your speak, your story, your journey resonates so clearly and grounded, I think it would not matter what level you were at, lessons would be learned from this.
My little team of champions that are 99% girls, well ladies, but we are all children at heart at training:) will benefit greatly, as I will strongly suggest they read your story, and it will also help me become better at helping them on their journey to strength and happiness."
Sarah T
"Hi Amanda, i have just finished reading your book “The Time of my life” & i just wanted to let you know how a lot of it rang true for me (other than the major part of being a world class athlete). Parts of your book had me in tears. From someone who will probably never realise their potential to someone who hasn’t let anything stand in her way, i just wanted to say thank you. I could go on but I don’t want to bore you. I just want you to know that you touch the lives of even the people who struggle through the mundane of everyday life. "
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