(No Measure)
T-Spine Mobility
2 Rounds
5 Presses
5 Push Presses (heels down)
Split Jerk (6×2 @ 95% of 2 RM Established last wee)
Perform 1 Set every 90 Sec
Metcon (Time)
EMOM 10
Min 1 – 50 ft OH W.Lunge 45/35
Min 2 – 40 sec Plank
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#