CrossFit Games Open 20.4

El Paso Made Strength and Fitness – CrossFit

Bryan

Warm-up

2 to 5 Minutes Run, Row, Bike, Jump Rope (Get Loose)

90 Second Calf/Anklet stretch

Then

2 Rounds

15 Box Step Ups

12 Empty Bar Cleans

10 Push Press with an Empty Bar

Spend Time warming up your pistol squats if you feel like you can get that far…

Performance and Fitness

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

Scale: 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

MSCAL: 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

MASTE: 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

Happy Halloween

El Paso Made Strength and Fitness – CrossFit

Jacy

Warm-up

200 M Run

Then

3 Rounds

12 Push ups

12 Box Dips

12 Ab Mat Sit Ups

Performance

A. : Metcon (Weight)

5 Rounds

Minute 1: 6 to 8 Bench Press

Minute 2: 20/15 Cal Row

Minute 3: Max Russian Twist 50/30#

Minute 4: Rest
Climb in weight to a weight you can maintain 6 to 8 reps of. This will be a good primer for those of you hitting the 20.4 workout tommorrow.

B. : Metcon (Time)

Accessory Work

DB Bent over Row ladder

10 Reps on the Right

10 Reps on the Left

9 Reps on the Right

9 Reps on the Left

…All the way to 1 on Each Side
Heavy weight Slow and controled movement.

Fitness

Metcon (Time)

For Time in Teams of 2

2 Rounds

50 Cal Bike

50 Alt. DB Snatches 50/35#

Then

2 Rounds

50 Cal Row

50 Thrusters 45/35# Barbell

Then

2 Rounds

100 Double Unders

50 Pull Ups

Then

200 Russian Twist with 5# Plate
35 Minute time Cap

Box of 1000 Corpses

El Paso Made Strength and Fitness – CrossFit

Janeth

Warm-up

3 Rounds

50 singles

6 Empty Bar Snatches

10 Hollow Rocks

8 Slam Balls

Performance

A.: Snatch (3-3-3-3)

15 minutes to hit a 3 RM Touch and Go Snatch

B.: Metcon (Time)

18 Minutes to Finish

40 Cal Row/Bike

30 Toes 2 Bar

20 Wall Balls 20/14#

10 Deadlifts 225/155#

5 Muscle Ups

10 Deadlifts 225/155#

20 Wall Balls 20/14#

30 Toes 2 Bar

40 Cal row/bike Cals

Fitness

A : Metcon (Time)

5 Rounds:

12/9 Cal Row

50 Double Unders
10 Minute Cap

Rest 3:00

B. : Metcon (Time)

5 Rounds

10 Close Stance DB Squats 50/35#

15 Sit Ups

12/9 Cal Bike
10 Minute Cap

Rest 3:00

C. : Metcon (Time)

5 Rounds

10 DB Deadlifts 50/35#

10 Burpee Box Jumps 24″/20″
10 Minute TIme Cap

The Conjuring

El Paso Made Strength and Fitness – CrossFit

Ernie

Warm-up

3 Rounds

30 Second Wall Sits

25 Mountain Climbers

20 Shoulder Taps

15 Air Squats

Performance

A. : Back Squat (5-5-5-5-5)

Superset with Your High Skill Achilles, Aim for 5 Quality Reps:

Handstand Push Ups

Pull Ups

Pistol Squats

Rope Climb (Limit to 1 Rep)

Muscle Up (ring or bar Limit to 3 Reps)

B.: Metcon (AMRAP – Rounds and Reps)

5 Rounds

AMRAP 3

3 Hang Power Cleans 135/95#

6 Push-Ups

9 Air Squats

Rest 1:00

R2: 145/100

R3: 155/105

R4: 165/110

R5: 175/115
Start the subsiquent round where you left off the previous round.

Fitness

Metcon (Time)

For Time:

14-13-12-11-10…..1

Cal Bike

Push Press 95/65#

Toes to Bar

Cal Row

Wall Balls 20/14#

Sumo Deadlift Hi Pull 95/65#

A Nightmare on Edgemere

El Paso Made Strength and Fitness – CrossFit

Victor

Warm-up

Tabata Air Squats & Push Ups Alternating 8 Rounds 20 Seconds Working 10 Seconds Resting

Then

20 Lite Wall Balls

Performance

A. : Split Jerk (4 to 5 Sets of 3 )

Superset with Your High Skill Achilles, Aim for 5 Quality Reps:

Handstand Push Ups

Pull Ups

Pistol Squats

Rope Climb (Limit to 1 Rep)

Muscle Up (ring or bar Limit to 3 Reps)

B. : Metcon (AMRAP – Rounds and Reps)

AMRAP 18

6 Push Jerks 135/95#

7 Burpee Pull Ups

10 American KB Swings 53/35#

200 M Run
RX+

155/105# Jerk

70/53# KB

Fitness

Metcon (AMRAP – Rounds)

EMOM X 30:00 Minutes

Minute 1) 15/12 Cal Row

Minute 2) 1 Round of Cindy

Minute 3) 15 American KB Swings 53/35#
Cindy = 5 Pull ups, 10 Push Ups, 15 Air Squats

RX Plus

70/53# KB If 15 is too hard shoot for 10 Reps

Elimination Chamber

El Paso Made Strength and Fitness – CrossFit

Brenda

Warm-up

200 M Run

3 Rounds

30 Second Wall Sit

10 Lite DB Thrusters

12 Hollow Rocks

Performance and Fitness

Teams of 2 You Go, I Go Style

A. : Metcon (Time)

5 Rounds for Time;

10 Power Cleans 135/95#

20 Lateral Bar Burpees

30 Cal Row/Bike
15 Minute Cap

Rest 5:00

B. : Metcon (Time)

5 Rounds

10 Deadlifts 225/155#

20 Hand Stand Push Ups

30 Cal Row/Bike
15 Minute Time Cap

CrossFit Games Open 20.3

El Paso Made Strength and Fitness – CrossFit

Randy

Warm-up

RUN ROW OR BIKE 2 to 5 Minutes

then

2 Rounds

15 PVC Good Mornings

12 L Seated DB Press

15 Shoulder Taps

Then

Warm Up with a Few Reps of Deadlifts building up to your first RX Weight

Performance and Fitness

RX : Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

MA : Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

SC : Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

SM : Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

Backlash

El Paso Made Strength and Fitness – CrossFit

Lindsay

Warm-up

3 Rounds

30 Singles

12 Goblet Squats

12 DB Push Press

12 Sit Ups

Performance

A. : Front Squat (5-5-5-5-5 )

Superset with Bent over DB/KB Row to Failure on Each Side

B. : Metcon (Time)

For Time:

60 Alt Db Snatches 50/35#

40 DB Power Cleans 50/35#

20 Single Arm DB Thrusters 50/35#
15 Minute time Cap

Fitness

Metcon (AMRAP – Reps)

0:00 to 5:00

500 M Row

.5 Bike

5:00 to 10:00

AMRAP

10 DB Press 50/30#

10 Chin Ups

10:00 to 15:00

500 M Row

.5 Bike

15:00 to 20:00

AMRAP

10 Incline DB Press 50/30#

10 Pull Ups

24:00 to 36:00

3 rounds

Minute 1) DB Bent Over Row (RIght)

Minute 2) Push Ups

Minute 3) DB Bent Over Row (Left)

Minute 4) Push Ups

Halloween Havoc

El Paso Made Strength and Fitness – CrossFit

Kim

Warm-up

200 M Run

Then

3 Rounds

5 Snatches (Empty Bar)

10 Sit Ups

5 Cleans

10 Lite KB Swings

Performance

A.: Metcon (Weight)

Run 1 Mile

Heavy Snatch (Power or Squat) in Remaining Time.

*10 Toes to Bar Before Every Attempt
15 Minute Cap

Rest 5:00

Snatch

B.: Metcon (Weight)

Row 2000 M

Heavy Clean (Power or Squat) in Remaining Time.

*10 Toes to Bar Before Every Attempt
15 Minute Cap

Clean

Fitness

Metcon (Time)

Pryramid Helen (Butts & Gutts Edition0

For Time:

1600 M Run

63 DB Deadlifts 50/35#

36 Toes to Bar

800 M Run

42 DB Deadlifts 50/35#

24 Toes to Bar

Run 400

21 DB Deadlifts 50/35#

12 Toes to Bar

200 M Run
35 Minute Time Cap

The Great American Bash

El Paso Made Strength and Fitness – CrossFit

Larissa

Warm-up

500 M Row

then 2 rounds

15 empty barbell presses

15 sit ups

15 lite swings

Performance

A: Push Jerk (5-5-5-5-5)

Build to Something Heavy today, superset these with 5 Weighted Pull Ups or 5 Negative Pull Ups (As Slow as Humanly Possible)

B.: Metcon (AMRAP – Reps)

4 Rounds

1:oo Max Cal Bike

1:oo max pull Ups (regular grip0

1:oo max American KB Swing 53/35#

Rest 1:oo
Score is total number of reps

RX plus 70/53# KB

Fitness

A. : Metcon (AMRAP – Rounds)

EMOM X 6 Rounds

MIN 1: 15 PUSH PRESS 95/65#

MIN 2: 10 SDHP 95/65#

MIN 3: 10 DB RAISES (MAKE IT HEAVY)

MIN 4: 15/12 CAL ROW

MIN 5: REST
SCORE IS TOTAL NUMBER OF COMPLETED ROUNDS

VARIATIONS FOR MINUTE 3:

ROUNDS 1 + 2: FRONT RAISES

ROUNDS 3 + 4: LATERAL RAISES

ROUNDS 5 + 6: BEN OVER LATERAL RAISES

B.: Metcon (AMRAP – Rounds and Reps)

AMRAP 5

7 REVERSE SIT-UPS

14 RUSSIAN TWIST W/ 5# PLATE