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A: 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

A1: 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

A2: 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

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A: Warm-up (No Measure)

3 Rounds

500m Row

15 GHD Sit-Ups

21 Banded Good Mornings

B: Front Squat (Pausing)

On the 1:30 x 6:

1 Pausing Front Squat

1 Front Squat

Record heaviest complex

C: Metcon (Time)

7 Rounds

7 Toes to Bar

7 Front Squats (R+135/95, Rx 115/75)

250m Run

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A: Metcon (No Measure)

On the Minute x 20 (4 Rounds):

Minute 1: 5 Pausing (2sec at bottom) Overhead Squats (50% of 1RM Snatch)

Minute 2: 15/12 Calorie Row

Minute 3: 5 Toes to Bar + 10 Single Arm Dumbbell Hang Clean and Jerks (R+50/35, Rx 40/25) (5each side)

Minute 4: Handstand Walk Practice

Minute 5: 12/9 Calorie Ski Erg or Bike

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A: Warm-up (No Measure)

20 min Row Bike Ski

Recovery Effort

On the 5:00, 10:00, and 15:00:

20 V- Ups

20 Hip Extensions

B: Deadlift (Tempo)

5 Sets of 1

Tempo: 6 Sec Up, 6 Sec Down

*Build to a moderate weight and do not exceed 55%. Rest as needed between sets.

Record heaviest 1rep

C: Metcon (5 Rounds for reps)

5 Rounds: AMRAP 1:30

25 Double Unders

6 Deadlifts (R+ 225/155, Rx 165/125)

25 Double Unders

Max Strict HSPU in Time Remaining

Rest 30 Sec Between Rounds.

Note: (R+ or Rx) = Strict HSPU

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A: Back Squat

5-4-3-1-1-1

*Aim here is to keep the rest to 2:00 or less, as we build to moderate loads. Not to exceed 90% on the final rep of the squat.

B: Metcon (No Measure)

20 min Row Bike Ski

On the 0:00, 4:00, 8:00, 12:00 and 16:00:

8 Chest to Bar Pull-ups

8 Burpee Box Jump Overs (R+24/20, Rx20/16)

50' Double DB Front Rack Walking Lunge (R+50/35, Rx 40/25)

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A: Metcon (AMRAP - Rounds and Reps)

"The Great Pumpkin" Workout

Teams of 5, 30 min AMRAP

Notes:


*Only one person working at a time to contribute for your teams total reps however everyone else on the team will be in a designated resting position.

*Everyone carries a "pumpkin" —  either a Medicine Ball (20#/14#), a Slam Ball (20#/15#), or an actual pumpkin (~10-15 lbs).
Each team gets 1 pumpkin and the pumpkin may not touch the ground, or be used for wall balls. 


*100 Reps assumes a 5 person team.  If the team has more/less members, # of reps = 20 reps each teammates

*Crossing the graveyard: each team member will assume a plank position either on their forearms or on their hands. The team member that is jumping has to jump over each of the planked team members legs. Once they jump over each team member they will position them self in a plank and the next team member will get up and start jumping. 


*Pumpkin Sit-ups: 2 partners sit with feet touching. One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement. Other 3 hold a hollow body 


*Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.

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A: 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

A1: 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

A2: 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

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A: Warm-up (No Measure)

5 Rounds:

250m Run

15/12 Cals Row Bike Ski

10 Strict Handstand Push-ups

B: Front Squat

On the 1:30 x 6:

1 Pausing Front Squat (2sec at bottom)

1 Front Squat

Record heaviest set

C: Metcon (3 Rounds for time)

On the 3min x 3 Rounds Rest 1 min between rounds

7-5-3

Back Squat

Push Jerk

Thruster

Barbell: 30-40% of 1RM Clean & Jerk

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A: Warm-up (No Measure)

Alternating On the min x 8 (4 Rounds):

Minute 1: 2 Pausing Clean Pulls (2sec above knee) build heavy

Minute 2: 50' Handstand Walk or 5 Wall Walks

B: Power Clean

On the 1:30 x 6 Sets:

1 Clean Pull

1 Power Clean

1 Hang Power Clean

* build up

Record heaviest set

C: Metcon (3 Rounds for reps)

AMRAP 4min x 3

Resting 2:00 between:

15 Burpee Box Jump Overs (R+24/20, Rx20/16″)

15 Power Cleans

20/15 Cals Row Bike Ski

Round 1: R+135/95, Rx 115/75

Round 2: R+115/75, Rx 95/65

Round 3: R+95/65, Rx 75/55

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A: Warm-up (No Measure)

5 Sets, Not For Time:

40-60 Unbroken Double Unders

60% Unbroken Ring Muscle-ups

Build from prior week.

B: Snatch Balance

3x2 Snatch Balances

Technique loads - keep it light and fast.

then

On the 1:30 x 5 Sets:

2 Snatch Balances

Note: Record heaviest 2 rep snatch balance

C: Metcon (Weight)

21-15-9:

Squat Snatch (R+95/65, Rx 75/55)

Chest to Bar Pull-Ups

If time remaining....build to a Heavy Single Snatch (Power or Squat) and indicate as such in your comments