Metcon (No Measure)
Banded Reverse fly
Straight arm Pull-down
3×10
Landmine row (suitcase) x10
Chin-ups xME or 4 negatives
4 rounds
Ring Rows
6 rounds to failure
45 sec rest b/t sets
Reverse Curls x12
DB Reverse Flys x12
3 rounds
Warm-up
SG Barbell upright row
Strict power snatch H/m/l
Tall power snatch h/m/l
Pull-under h/m/l
power snatch h/m/l
3 POS power snatch
Metcon prep:
Low single/high single/double attempt
Burpee over bar efficiency
3 POS Power Snatch (5×2/5×1)
*Across on doubles; Build on singles
** “3 POS” refers to a high, mid, and low catch position.
***Be obsessive on position.
Metcon (Time)
150 double unders or 25 cal on bike
35 burpees over the bar
Crossfit Games Open 20.5 Teens (Ages 14-15) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots 14/20 lb ball to 9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Teens Scaled (Ages 14-15) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14-lb/20lb ball to 9 ft.
Time cap: 20 min.