Warm-up
Halos x20
Reverse Snow Angel x10
Scorpions x20
Yoga Pushups x5
Hip Bridges x20
Goblet Squat Hold x30s
Goblet Squats x10
Tabata
Planks x8 Rounds
Side Planks x4 Rounds Each Side
Metcon (Time)
21-15-9
Kettlebell Swings
Burpees
Warm-up (No Measure)
seated box jump (low) x 5
wall walks x 3
kb swing x 10
seated box jump (medium) x 5
hang clean w/pvc x 10
push jerk w/pvc x 10
seated box jump (high) x 5
full clean w/bar x 5
push jerk w/bar x 5
*Rest 20-30 seconds between each movement, maybe more if discussing a movement
**Execute very detailed reps, especially during the clean and jerk portions
Coaches Note: Utilize the rest periods to discuss movements more technical in nature
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Masters (55+) (Time)
For ti…
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#