by Alex Etzen
Announcements
The in-house team competition will be on Saturday, August 26th. The sign-up will be posted on here soon. Just remember all you have to do is sign up and we’ll build teams for everyone. Talk to a coach if you have any questions.
XS CrossFit – General CrossFit
Warm-up
Warm-up (No Measure)
2:00 Row or AB
1 Round
– 8 Clean Deadlifts
– 8 Hang Muscle cleans
– 8 Strict Press
– 8 Alt Step-Ups
– 8 Power Muscle Cleans
– 8 Jerks
– 8 Box Jumps landing softly in a squat
– 6 Clean and Jerks
– 6 Box Jumps
Challenge
Clean and Jerk (EMOM x 10 Minutes)
– 2 Clean and Jerks each minute*
*Build to Workout Weight
(Score is Weight)
Workout
Happy “Day Late” Birthday Coaches Corso and Collin!!
RX: 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
Step ups are allowed but make sure to stand all the way up on the box.
OR
SCL: 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
Step ups are allowed but make sure to stand all the way up on the box.
OR
55+: 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
Step ups are allowed but make sure to stand all the way up on the box.
OR
55+SC: Crossfit Games Open 20.4 Masters Scaled (55+) (Time)
For time:
30 box jumps, 20 / 16 in
15 clean and jerks, 45 / 35 lb
30 box jumps, 20 / 16 in
15 clean and jerks, 65 / 45 lb
30 box jumps, 20 / 16 in
10 clean and jerks, 85 / 65 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 105 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 125 / 85 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 145 / 105 lb
Time cap: 20 minutes
Step ups are allowed but make sure to stand all the way up on the box.