20.4 – FNL

31
Oct

20.4 – FNL

BayWay CrossFit – CrossFit

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Warm-up

Warm-up (No Measure)

Mobility: 1 min each leg/arm

Foam Roll Hamstring

Calf Smash w/ Kettlebell

Sampson flow to Nose to knee

Banded Front Rack

Couch Stretch

Banded ankle mobility

(12-15 minutes)

Then…

500m row

20 jumping jacks

20 mtn climbers

250m row (fast)

20 jumping jacks

20 mtn climbers

(5-6 minutes)

Then…

2 sets:

4 box step ups→4 box jumps

10 Air Squats→10 alt pole assisted pistol squats

(2-4 minutes)

Then…

Barbell Warm-Up – 2 SETS…

5 Deadlifts

5 Muscle Clean → Power Clean

5 Push Press

5 Push Jerks

(2-3 minutes)

Then…

Build up to the 3/4th weight that you are going to get too. You do not have to do a bunch of reps here just get there. In between load of the barbell you should do a few box jumps and pistols (mod).

(6-10 minutes)

*27-38 minutes – The further into this workout you are going to get the longer the last part will take. Make sure you are giving yourself at least 30 minutes to warm up.
Calf Smash: https://youtu.be/VP-k1qVY8sw

Banded Front Rack: https://youtu.be/WPJ4gxir_tE

Banded Ankle: https://youtu.be/iqoFW92q0UU

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