Fitness

A) E6MOM x 4-7 sets:

– 400m run (scale to 300m)

– 12 SA DB hang power clean & jerk (6/side)

– 10 alternating box step-ups

– 8 hanging knee raises (scale to sit-ups)

– 6 burpees

 

Performance

A) E6MOM x 4-7 sets:

– 400m run

– 12 SA DB hang power clean & jerk (6/side @ 50/35)

– 10 alternating DB weighted step ups

– 8 toes to bar

– 6 burpee box jump overs

 

Fitness & Performance

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 20 sandbag weighted hip thrusts

 

Fitness

A) E3M x 4 sets:

– 8 bench press (heavier than last time)

– 8/side bent over DB row

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 4 strict pull-ups

– 6 push-ups (scale by elevating)

– 8 walking lunges 

 

Performance

A) E3M x 4 sets – bench press

Set 1: 8 @ 76%

Sets 2-4: 8 @ 68.5%

*After every set perform: 

– 8/side bent over DB rows

– 8 banded face pulls (red)

 

B) 10 min AMRAP:

– 5 strict pull-ups

– 6 hand release push-ups

– 7 box jumps w/ step-down

 

C) 3 sets:

– 21 gun salute w/ DBs

– 21 BB or DB skull crushers

 

Fitness

A) E3M x 4 sets:

– 6 deadlifts (heavier than last week)

– 8 L-seated DB press

– 10 alternating DB plank rows (5/side)

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs

– R60S

– 3 minutes max single unders

– R60S

– 3 minutes max DB devils press

 

Performance

A) E3M x 4 sets – deadlift

Set 1: 6 @ 76%

Sets 2-4: 8 @ 70%

 

B) For max reps:

– 3 minutes max rowing for calories

– R60S

– 3 minutes max wallballs (20/14)

– R60S

– 3 minutes max double unders

– R60S

– 3 minutes max DB devils press (35/25s)

Fitness & Performance

CrossFit Open Workout 20.4

A) E90S x 6 sets:

– 1-2 clean and jerk (building) 

– 2-3 box jumps 

 

B) For time:

30 box jumps 

15 clean and jerks (RX:95/65, Scaled: 65/35)

30 box jumps (24/20”)

15 clean and jerks (135/85, 95/55)

30 box jumps 

10 clean and jerks (185/115, 115/75)

30 single-leg squats (Scaled: medball box step-ups w/ 20/14lbs)

10 clean and jerks (225/145, 135/95)

30 single-leg squats 

5 clean and jerks (275/175, 155/115)

30 single-leg squats 

5 clean and jerks (315/205, 185/135)

 

*Time cap: 20 minutes

Fitness

A) E4M x 4 sets:

– 5 tempo back squats @ 3211

– 5/side SA ring rows w/ reach

– 10 overhead DB tricep extensions

– 10-20 hollow rocks

 

B) For time:

– 600m run

– 40/30 push-ups

– 40 box step-ups

– 20 burpees

– 600m run

 

Performance

A) E4M x 4 sets – back squats
Set 1: 8 back squats @ 72-76%

Sets 2-4: 8 back squats @ 67.5%

 

B) For time:

– 800m run

– 50/35 HR push-ups

– 40 box jumps + step down

– 30 burpees

– 800m run

 

Fitness

A) E90S x 10 sets (5 each)

Station 1: 8-10 *snatch grip Romanian deadlifts (heavier than last week)

Station 2: 8-10/side half kneeling DB single arm press w/ contralateral KB front rack hold

 

B) E3MOM x 4-6 sets:

– 250/200m row

– 7 DB hang power clean + press

– 30 single unders (sub 20 alternating line hops)

*PS designed to be light, fast and UB.

 

Performance

A) E90S x 10 sets

Sets 1-3: 3 position snatch

Sets 4-6: 2 position snatch

Sets 7-10: 1 snatch

*Building from 65-95%

 

B) E3MOM x 4-6 sets:

– 200m run

– 7 power snatch (75/55)

– 30 double unders

*PS designed to be light, fast and UB.

 

Fitness

A) E5MOM x 4-7 sets:

– 300m run

– 12 alternating DB snatches (50/35)

– 10 (5/side) goblet hold alternating reverse lunges

– 8 strict pull-ups

– 6 burpees

 

Performance

A) E5MOM x 4-7 sets:

– 400m run

– 12 alternating DB snatches (50/35)

– 10 (5/arm) SA OH DB walking lunges

– 8 chest to bar pull-ups (sub regular kipping)

– 6 burpees

 

Fitness & Performance

B) 3 sets for quality:

– 20-30 alternating slide mountain climbers (towels on platforms)

– 10-15/side single leg hip thrusts

 

Fitness

A) E3MOM x 5 sets

– 8 double KB front squats @ 3011 tempo

– 8 bent over BB rows

– 8-12 banded good mornings

– 8-12 banded ab curls

 

B) Three sets for max reps of:

– 50 seconds of rowing for calories

– R10S

– 50 seconds of shoulder to overhead (75/55 or lighter)

– R10S

– 50 seconds of toes to bar or hanging knee raises

– R10S

– 50 seconds of KB swings

Rest 60 seconds

 

Performance

A) E90S x 10 sets:

– clean and jerk

*Build from 65-95%.

 

B) Three sets for max reps of:

– 50 seconds of rowing for calories

– R10S

– 50 seconds of shoulder to overhead (95/65)

– R10S

– 50 seconds of toes to bar

– R10S

– 50 seconds of KB swings (53/35)

Rest 60 seconds