We begin the second week of The Open with Workout 20.2 dropping this Friday!
Monday 10/14
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 10 BB hip thrusts + 10/side bent over DB/KB rows
Station 2: 10/side straight arm banded twists @ 2111 tempo
B) For time:
– 600m run
– 15 strict pull-ups
– 20 box jumps step-ups
– 400m run
– 12 strict pull-ups
– 15 box jumps step-ups
– 200m run
– 9 strict pull-ups
– 10 box jumps step-ups
Performance
A) E2MOM x 8 sets:
– hang snatch + snatch
*Catch the hang snatch in full squat if able.
B) For time:
– 800m run
– 20 pull-ups
– 20 box jumps + step down (24/20”)
– 600m run
– 15 pull-ups
– 15 box jumps + step down
– 400m run
– 10 pull-ups
– 10 box jumps + step down
Tuesday 10/15
Fitness
A) E3M x 4 sets:
– 12 alternating cossack squats
– 8/side DB single arm strict presses
– 10 banded pull aparts (switch between prone and supine)
B) B) E3MOM x 4-6 sets:
– 10/7 cal row
– 8 DB thrusters
– 6 ring rows
– 4 burpees
Performance
A) E3M x 4 sets – back squats
Set 1: 8 back squats @ 68-72%
Sets 2-4: 8 back squats @ 66%
B) E3MOM x 4-6 sets:
– 12/9 cal row
– 8 double KB thrusters (35/25s)
– 4 burpee pull-ups
Wednesday 10/16
Fitness
A) E3M x 4 sets – bench press
– 8 bench press (building)
– 8 supinated bent over BB/DB rows
B) EMOM x 20-30 min
– 4 hanging knee raises
– 6 push-ups
– 8 KB swings
Performance
A) E3M x 4 sets – bench press
Set 1: 8 @ 68-72%
Sets 2-4: 8 @ 66%
*After every set perform 8 supinated bent over BB/DB rows after each set.
B) EMOM x 20-30 min
– 4 toes to bar
– 6 HR push-ups
– 8 KB swings (53/35)
Thursday 10/17
Fitness
A) E2MOM x 8 sets (4 each)
Station 1: 10 double KB front squats @ 3011 tempo + 12 alternating single arm ring rows
Station 2: 10-15 banded seated hamstring curls + 15-30 seconds of L-sit progression
B) E3M x 4-7 sets:
– 200m run or 200m row
– 8 DB hang power cleans
– 30 single unders (sub 30 lateral hops)
Performance
A) E2MOM x 8 sets:
– 1 clean + 1 front squat + 1 split jerk
*Build from 65-90%.
B) E3M x 4-7 sets:
– 200m run
– 5 TnG power cleans (135/95)
– 30 double unders
*RX+ use 155/105 but keep TnG.
Friday 10/18
Fitness & Performance
CrossFit Open Workout 20.2
(Announced Thursday evenings at 7:00pm)
Saturday 10/19
Fitness
TBA
Performance
TBA
Sunday 10/20
8am Endurance
10-12pm Open Gym