Fitness
A) E90S x 10 sets (5 each):
Station 1: 8 BB Romanian deadlifts + 8 ring rows
Station 2: 16 alternating DB piston presses + 8 lemon squeezes
B) E4MOM x 4-5 sets:
– 200m row
– 8 double DB hang power cleans
– 8 DB push press
– 40 single unders
Performance
A) E90S x 10 sets:
– clean and jerk
*Build to a heavy single rep.
B) E3.5MOM x 4-6 sets:
– 250/200m row
– 5 hang squat cleans
– 5-10 strict handstand push-ups
*pick the weight on cleans so that they’re tough but UB
Fitness & Performance
CrossFit Open Workout 20.5
A) RX For time:
– 40 muscle-ups
– 80 cal row
– 120 wallballs (20/14)
*Partition reps any way.
Scaled for time:
– 40 chin over bar pull-ups
– 80 cal row
– 120 wallballs (14/10)
*Partition reps any way.
Scaled II for time:
– 40 jumping chest to bar pull-ups
– 80 cal row
– 120 wallballs
*Partition reps any way.
*20 min time cap.
B) 2 sets for quality:
– DB arm farm
– 30 hollow rocks
Fitness
A) E3MOM x 5 sets
– 5 strict overhead presses
– 8/side single leg “kickstand” RDLs
– 16 alternating Russian twists (plate or medball)
B) E4MOM x 4-6 sets:
– 250/200m row
– 30 single unders
– 8 DB thrusters
*Keep rows same pace throughout.
Performance
A) EMOM x 5 sets
– 1 snatch @ 60-80%
+
E2MOM x 5 sets
– 1 snatch @ 85+%
B) E4MOM x 4-6 sets:
– 250/200m row
– 30 double unders
– 5 overhead squats
*You pick the weight for OHS. Should be tough but UB and taken from the floor.
*Keep rows same pace throughout.
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
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