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CrossFit Open 20.4

CrossFit Lackland – CROSSFIT

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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 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

CFL #798

CrossFit Lackland – CROSSFIT

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Warm-up

Crossover Symmetry Activation (before class)

-Then-

4 rounds:

10 Single Arm DB Sotts press (R/L)

10 Windmills (R/L)

:30 HS Hold

-Then-

Warm up to DB snatch weight

Metcon

Metcon (Time)

2 RFT of:

10-8-6-4-2

Dumbbell Squat Snatch, 100/70 lbs (L4), 70/50 lbs (L3), 50/35 lbs (L2), 40/25 lbs (L1), 30/15 lbs (*50’ HS Walk after each (L4), 25′ (L3/2), 100′ 3 Legged Bear Crawl (L1) or 100′ Bear Crawl (

CFL #797

CrossFit Lackland – CROSSFIT

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Warm-up

10 min AMRAP of:

20/15 Cals on AAB

50′ Weighted Lateral Side Step (R/L)

15 Goblet Squats

+

Front Rack Mobility

Metcon

Metcon (Time)

Complete 2 Sets for Time of:

3 Rounds:

30 cals on AAB

10 squat clean, 155/105 lbs (L4), 135/95 lbs (L3), 115/85 lbs (L2), 95/75 lbs (L1), 75/65 lbs (*Rest 2 min Btw Sets

*20 min cap

Olympic Lifting

Hang Squat Snatch (5 Sets of 3 Reps)

*Beginners: Work on Hang Power Snatch
Hang Squat Snatch 5×3

Workout Definition

From the high hang.

(7.0-8.5 RPE (Rate of perceived exertion))

*This means challenging sets building in weight but none that you are getting near a max for the day.

CFL #796

CrossFit Lackland – CROSSFIT

Complete 20.3 if you have not completed it.

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Warm-up

4:00 easy row

1:00 quad smash R/L on Foam Roller or Stick

2:00 couch stretch R/L

3:00 lacrosse ball trap (Upper, Middle, Lower) R/L

2:00 Thoracic Spine Reach overhead on foam roller roll out

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Metcon (Time)

Complete 3 Sets for time of:

27/21-21/16-15/12-9/7

Cals on C2

Chest to Ground Push Ups (RX), Knees on Ab-Mat (S)

*Rest 5:00 b/t sets.
**Rest 5 min and then complete Front Squat

Strength Phase

Metcon (AMRAP – Rounds)

Front Squats

1 set of 75 @ 40% of 1 RM not to exceed 135/95 lbs

1×75 @135/95

*Weight should not be over 40% of your 1 RM (post weight in comments)

*no more than 1 breathe at the top of each rep

*every time you break you have to rest for 1 minute

*record number of rounds

*This is about consistent reps moving with quality form over fast sets

Saturday Team WOD

CrossFit Lackland – CFL SATURDAY TEAM WOD

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Olympic Lifting

Power Oly Total (Teams of Two have 20 min to complete)

1 RM Power Snatch

1 RM Power Clean

Metcon

Metcon (Time)

Teams of Two Complete 3 RFT of:

75 wallball 20/14 lbs @ 10′

50 No Touch Box Jump Overs, 24/20″

25 Squat Clean 155/105 lbs

*Split Reps as Req’d

CFL #795

CrossFit Lackland – CROSSFIT

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Warm-up

15:00 Clock

1:30 Row (Increase pace each round)

50 Single Unders

10 Goblet Squats

10 DB Single Arm Strict Press (R/L)

Metcon

Metcon (AMRAP – Reps)

Complete 3 Sets of:

7 min AMRAP of:

3, 6, 9, 12…

Bench

Strict Pull Up’s (L4), Pull-Ups (L3), Assisted Pull-Up’s (L2), Ring Rows (L1/Rest 7:00 b/t

Set 1- 185/115 lbs (L4), 165/105 lbs (L3), 145/95 lbs (L2), 125/85 lbs (L1), 105/75 lbs (Set 2- 155/95 lbs (L4), 135/85 lbs (L3), 115/75 lbs (L2), 95/65 lbs (L1), 75/55 lbs (Set 3- 135/85 lbs (L4), 115/75 lbs (L3), 95/65 lbs (L2), 75/55 lbs (L1), 55/45 lbs (Rest 7:00 between each Set

*Total REPS….

CrossFit Open 20.3

CrossFit Lackland – CROSSFIT

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Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

CFL #793

CrossFit Lackland – CROSSFIT

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Warm-up

The 50/40 cals on the Rower….

Metcon

Metcon (Time)

3 Rounds for time of:

50/40 Cal Row

100 Double Unders (RX), Singles (S)

50 Burpees to Bar 6″ above head

50/40 Cal on AAB