20.4!

CrossFit 262 – CrossFit

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Warm-up

Warm-up (No Measure)

2 Rounds of:

10 Calorie Row

10 Air squats/assisted pistols

5 deadlifts (PVC/Barbell)

5 hang cleans

5 strict press

5 jerks

Workout

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 155 / 105 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 125 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 205 / 145 lb

Time cap: 20 minutes

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-COMPETE

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A. CONDITIONING

Warm-up (No Measure)

No Additional Conditioning. Hit the Open workout at max effort.

B. 60:00 GPP

Warm-up

Warm-up (No Measure)

2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)

Flow through 10 reps of each…

Air Squats

Trunk Twist

Arm Crosses

Arm Circles

Bootstrapper Squats

Then…

Barbell Warm-Up – 2 SETS…

5 Deadlifts

5 Muscle Clean → Power Clean

5 Push Press

5 Push Jerks

Workout

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

C. STRENGTH / GYMNASTICS

Warm-up (No Measure)

FOR RECOVERY

15:00 Stretch & Mobilize as Needed

Beefy!

CrossFit 305, CrossFit A1A – CrossFit

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TRAMRAP 3.3 (AMRAP – Reps)

AMRAP 6 of:

6 Box Jumps or Step Ups 24/20

6 Toes To Bar

Rest 4 minutes

AMRAP 6 of:

6 – 4′ Burpee Broad Jumps Jumps

6 – Jumping Lunges

Rest 4 Minutes

AMRAP 6 of:

Bar Touch Burpees

Abstober 27 (Time)

With a light Object, 5 rounds of

20 straight legged sit ups

30 russian twists

50 v-hold flutter kicks

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – The 305 Workout

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Warm-up

Warm-up (No Measure)

3 ROUNDS

9/9 Single Arm DB Deadlift

7/7 Single Arm DB Bent over Row

5/5 Single Arm DB Upright Row

3/3 DB Snatch

Strength

Bent Over Row (15-15-15)

3 SETS

15 Bent Over Rows*

10 Chin-ups

-1:30 Rest b/t Sets-

*Increase weight each set.

Workout

Metcon (Time)

3 SETS

20/15 Cal Bike

30 Slam Balls (20/10)

30 KB Sumo DL High Pull (53/35)

30 Sit-ups

-2:00 Rest b/t Sets-

Friday

CrossFit 305, CrossFit 262, CrossFit A1A – X-30

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Warm-up

Warm-up (No Measure)

AMRAP X 5 MINUTES

200m Run

:20 Plate Hops

10 Glute Bridges

5 DB Deadlifts (Light-Moderate)

Workout

Metcon (6 Rounds for time)

EVERY 2:30 FOR 6 SETS

10 DB Deadlifts

30 Double-Unders

200m Run