Archive

CrossFit Open 20.4

Endurance.

2min easy Row. 2min easy AAB.

Rest 2min.

20min omem.
1. 40sec Row.
2. 40sec Straight arm Plank.
3. 40sec AAB.
4. 40sec D-ball hold (Bear hug).

Cool down
2min easy AAB. 2min easy Row.

Weightlifting. Dynamic effort. Week 4.
10min omem
1 Clean (Any style)
Start @ 60% and build to working weight in conditioning.

Conditioning.
Performance.
12min Amrap.
5 T2B
3 Shspu
1 Clean (Any style)

See whiteboard for Scaled/RX/RX+

Fitness.
12min Amrap.
5 High knee raises
3 Dual DB push press
1 SDLHP (Challenging weight)

Dynamic effort. Week 4.
Gymnastics.
10min omem 2-5 reps.
Choose:
Muscle up (Ring/Bar)
CTB/Pull up
Scaled:
Rack pull up
Banded pull up

Conditioning.
Teams of 2
Choose AAB or Row (Ski)
Partners can switch at any time.

2 scores.
AAB. 1. 2km time. 2. 10km total time.
Row (Ski). 1. 1km time. 2. 5km total time.

Strength. Week 4.
Max effort Front squat against mini bands.
5min build to heavy single.

Conditioning.
Intervals
4rds 3min Amrap/60sec Rest.
1rd DB ‘Macho man’
6 No jump burpee
9 Box jump

See whiteboard for Scaled/RX.

Week 3. Max effort.
Close grip Bench press. 15min Build to heavy single.

Conditioning.
4 rds for Quality.
5-10 Strict pull up.
75 DU.
15 Ring push up.
75 DU.
Rest 60-90sec.

Finisher.
3-4 sets 25 Banded reverse flyes.

Skill.
Med ball clean

Conditioning.
10min.
Buy in 30/21 AAB cal
Remaining time Amrap
12 Med ball clean
6 Ball facing burpee
12 Wall ball
6 T2B/Knee raises

CrossFit Open 20.3

Endurance.

5min easy Row/AAB.

Into 10min Amrap.
20/15 Cal row.
15 KB swings.
9 V up/Tuck up.

Into 10min Amrap.
15/10 AAB cal.
10 Hand release push up.
5 CTB/Pull up.

Into 5min easy Row/AAB.

Week 3. Dynamic effort Lower body.
10min omem. 2 Thrusters (Barbell taken from floor).
55-65% of max Push press.

Conditioning.
Teams of 3 (Relay style). Athletes complete 4rds each.
8 Thrusters.
8 Lateral burpee over BB.
8 SDLHP.
8/6 AAB cal.

See whiteboard for Scaled/RX/RX+

Fitness.
4/arm SA Thrusters.
8 Burpee over KB.
8 KB SDLHP.
8/6 AAB cal.