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

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