Warm-up
Metcon (No Measure)
Walking knee tuck
Carrioca
High knees
Butt kickers
50ft
Metcon (Time)
Run 800m
x50 TTB
x50 wallballs
x50 lunges (hold kb at chest)
x50 KBS
Run 800m
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#