Monday, 04 November 2019

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.