“DOUBLE FEATURE”
TEAMWOD
10min to find 1RM split snatch
then, immediately into
10min AMRAP
2 power snatch 135/95
2 sync burpees
4 power snatch 135/95
4 sync burpees
6
6
…
…
Keep adding 2 reps of each until you run out of time
BURN
Tabata squats
Tabata kettlebell swings 53/35
Tabara push ups
Tabata row cals
Score is total reps for all the tabatas combined
Note: For this workout, complete a full tabata with one movement before moving to the next. So, all 8 rounds of squats before the kettlebell swings and so on. To simplify counting, just keep counting from one movement to the other
“TRIFECTA”
Gymnastics
Skills
The ring muscle up
10min EMOM alt min
3 muscle ups
25ft handstand walk
Note: Work on muscle up transitions. If you don’t have muscle ups or close to get one, work on any pulling movements.
METCON
For time:
21-15-9
Handstand push ups
1-2-3
Pegboard ascents or rope climbs
Weightlifting
15min EMOM
2 power snatch @60% of 1RM
Snatch balance
1-1-1-1-1-1-1 @70% of 1RM
Firebreathers
20min AMRAP
5 deadlifts 225/155
10 toes to bar
15 wall balls 20/14
CrossFit Games Open 20.4
Rx
For time:
30 box jumps 24/20
15 clean and jerks 95/65
30 box jumps, 24/20
15 clean and jerks 135/85
30 box jumps, 24/20
10 clean and jerks 185/115
30 single-leg squats
10 clean and jerks 225/145
30 single-leg squats
5 clean and jerks 275/175
30 single-leg squats
5 clean and jerks 315/205
Time cap: 20 minutes
Scaled
For time:
30 box jumps 24/20
15 clean and jerks 65/35
30 box jumps, 24/20
15 clean and jerks 95/55
30 box jumps, 24/20
10 clean and jerks 115/75
30 med ball step ups 20/14
10 clean and jerks 135/95
30 med ball step ups 20/14
5 clean and jerks 155/115
30 med ball step ups 20/14
5 clean and jerks 185/135
Time cap: 20 minutes
Note: Tiebreak after each sets of box jumps, pistols and med ball step ups
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals bike
50 burpees
Weightlifting
Hip clean and jerk 3×5
Gymnastics
Candlestick to pistols 5 per sides
Core
15 strict knees to elbows
