Fitness & Performance
CrossFit Open Workout 20.3
A) 18.4 movement prep, E3MOM
– Deadlift 5-4-3-2-1
– 2-4 HSPUs or push-ups after each set
B) CrossFit Open 18.4
21-15-9
– deadlifts 225/155 (135/95)
– handstand push-ups (hand release push-ups)
Then,
21-15-9
– deadlifts 315/205 (185/135)
– 50ft handstand walk (50ft bear crawl)
Fitness
A) E3M x 4 sets – bench press
– 8 bench press (heavier than last week)
– 10 DB lat pull-overs
B) E6M x 3-4 sets:
– 400m row
– 300m run
– 8 burpee + box step ups
Performance – bench press
A) E3M x 4 sets – bench press
Set 1: 8 @ 72-76%
Sets 2-4: 8 @ 68%
*After every set perform 10 DB lat pull-overs.
B) E6M x 3-4 sets:
– 500/400m row
– 400m run
– 10 burpee + box jump overs (24/20”)
Fitness
A) E4M x 4 sets:
– 5 tempo back squats @ 3211
– 10-12 alternating DB rows from plank
– 10-20 second hanging knee raise
B) E3MOM x 4-6 sets:
– 200m run
– 12 wallballs
– 6 strict pull-ups
*Keep pace the same or slightly faster each round.
Performance
A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%
Sets 2-4: 8 back squats @ 67.5%
B) E3MOM x 4-6 sets:
– 200m run
– 16 wallballs
– 8 chest to bar pull-ups
*Keep pace the same or slightly faster each round.
Fitness
A) E90S x 10 sets (5 each)
Station 1: 8-10 snatch grip Romanian deadlifts
Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold
B) 12 min AMRAP:
– 40 single unders (sub 30 lateral hops)
– 10 (5/5) DB hang power clean + jerk
– 40 single unders
– 10/8 HR push-ups
Performance
A) E90S x 10 sets
Sets 1-3: 3 high hang snatch
Sets 4-6: 2 hang snatch
Sets 7-10: 1 snatch
*Building from 60-90%
B) 12 min AMRAP:
– 30 double unders
– 10 (5/5) DB hang power clean + jerk (50/35)
– 30 double unders
– 10/8 HR push-ups
Fitness & Performance
C) 3 sets for quality:
– 20 BB curls
– 20 banded tricep push-downs
Fitness
A) E90S x 10 sets (5 each)
Station 1: 8-10 snatch grip Romanian deadlifts
Station 2: 8-10/side seated DB single arm press w/ contralateral KB front rack hold
B) 12 min AMRAP:
– 40 single unders (sub 30 lateral hops)
– 10 (5/5) DB hang power clean + jerk
– 40 single unders
– 10/8 HR push-ups
Performance
A) E90S x 10 sets
Sets 1-3: 3 high hang snatch
Sets 4-6: 2 hang snatch
Sets 7-10: 1 snatch
*Building from 60-90%
B) 12 min AMRAP:
– 30 double unders
– 10 (5/5) DB hang power clean + jerk (50/35)
– 30 double unders
– 10/8 HR push-ups
Fitness & Performance
C) 3 sets for quality:
– 20 BB curls
– 20 banded tricep push-downs
Fitness & Performance
CrossFit Open Workout 20.2
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.
Fitness
A) E3M x 4 sets – bench press
– 8 bench press (building)
– 8 supinated bent over BB/DB row
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)