General Warm-up:
Run 400/Row 500
2 rounds of:
10m Spiders
10 Army T push-ups
10 Sit-ups
10 Ring rows
10 Squats
10 Shoulder press w/T’s
…then…
Ski erg 300m
40 second D-ball rock
20m One-arm farmers carry/per arm
15 Box jumps (every 5 increase height)
10 Handstand push-ups
Conditioning:
Option 1:
2020 CrossFit Games Open WOD 20.4
30 Box jumps (24/20”)*
15 Clean and jerks (95/65)*
30 Box jumps
15 Clean and jerks (135/85)
30 Box jumps
10 Clean and jerks (185/115)
30 Alternating Pistols*
10 Clean and jerks (225/145)
30 Alternating Pistols
5 Clean and jerks (275/175)
30 Alternating Pistols
5 Clean and jerks (315/205)
For time
(20:00 cap)
*Scaled and Master’s 55+:
Scaled:
(24/20″), Med-ball step-ups (20/14),
(65/35)(95/55)(115/75)(135/95)(155/115)(185/135)
55+ Rx:
(24/20″), Med-ball step-ups (20/14),
(95/65)(115/75)(135/95)(155/105)(185/125)(205/145)
55+ Scaled:
(20/16″), Med-ball step-ups (20/14),
(45/35)(65/45)(85/65)(105/75)(125/85)(145/105)
Option 2:
17.4 (variation)
55 Deadlifts
55 Wall-Ball Shots
55 Calorie row
55 Handstand Push-ups
For time
Rx loads:
Men: deadlift 225 lb., and throw 20-lb. ball to 10-ft. target
Women: deadlift 155 lb., and throw 14-lb. ball to 9-ft. target
55+ Men: deadlift 185 lb., throw 20-lb. ball to 9-ft. target, and push press instead of HSPU @ 95 lb.
55+ Women: deadlift 125 lb., throw 10-lb. ball to 9-ft. target, and push press instead of HSPU @ 65 lb.
Post results and experiences to comments
If you are registered, don’t forget to post score to Games site no later than 1900 CST.
17.4 variation Rx (minus 2 ab mat mod for hspu)
We put the 20 min cap on it.
I have 19 cals and 55 hspu left at the cap.
Those deads were spicy!
Great job on the Deads!
Cap + 5 reps
Mod
85# Deadlift
10 lb WB
HSPU toes on 20” box
That was as hard as I remember! 55 is a tough number of reps.
20.4 scaled 182 reps
20.4: 160 Rx, tiebreak 16:47
Also, a HUGE thank you to those who had already done the WOD earlier today but came back to the gym to cheer me on as I did this one solo. You guys are what CF is all about. Felt the ❤️ today from my MP fam!
Hurt my hand during 20.4 so I had to do a different WOD
5 rounds of
10 cals bike
15 GHD sit ups
30 air squats
20 SU
23:17
Went slow my legs are toasted