FRINOV1

CrossFitAllen – CrossFit

Mobility

Roll/Smash;

Glutes/Hamstrings/Quads/Calf/T-Spine/Lats

Warm-Up

General Warmup, then stretch:

:30 each

Low Box Step-ups

Active Samson

Box Shoulder Stretch

Lateral Box Step Ups

Active Spiderman

Child’s Pose

Box Jump w/ Step Down

Inch Worm/Down Dog

Child’s Pose w/ Front Rack Stretch

Movement Prep

5 Romanian DLs

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press n Reach

5 Front Squats

then…

5 Clean Grip DLs

5 Hang Muscle Cleans

5 Hang Power Cleans

5 Push Jerk

5 Power Clean and Push Jerk

Alternate Active Recovery and Prep WOD

Metcon (Time)

With a Partner…each partner completes each distance before moving to the next distance…one partner works at a time…

3 Rounds

100m Run

200m Run

300m Run

400m Run

example:

Partner A runs 100m while B rests

then…

Partner B runs 100m while A rests

then…

Partner A runs 200m while B rests

then…

Partner B runs 200m while A rests

……..

If unable to run, sub bike

250m/500m/750m/1000m

Conditioning

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 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

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

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 Teens Scaled (Ages 14-15) (Time)

For time:

30 box jumps, 24 / 20 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 24 / 20 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 / 95 lb

Time cap: 20 minutes

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