012025-012425Monday Crossfit Games Open 20.4For time:30 box jumps, 24 in/20 in15 clean and jerks, 95 / 65lb30 box jumps, 24 in /20 in15 clean and jerks, 135 / 85 lb30 box jumps, 24 in /20 in10 clean and jerks, 185 / 115 lb30 single-leg squats10 clean and jerks, 225 / 145 lb30 single-leg squats5 clean and jerks, 275 lb / 175 lb30 single-leg squats5 clean and jerks, 315 lb / 205 lbTime cap: 20 minutesCrossfit Games Open 20.4 Scaled65 / 35 lb95 / 55 lb115 / 75 lb135 / 95 lb155 / 115 lb185 / 135 lb30 medicine-ball step-ups, 20 / 14 lb (instead of pistols)Crossfit Games Open 20.4 Masters (55+)95 / 65 lb115 / 75 lb135 / 95 lb155 / 105 lb185 / 125 lb205 / 145 lb30 medicine-ball step-ups, 20 / 14 lb (instead of pistols) Tuesday The High RoadEvery 2 Minutes x 4 Rounds:Min 0-2: 30/24 Cal SkiMin 2-4: 5 Strict T2B into 15 T2B 2 Minute Transition Every 2 Minutes x 4 Rounds:Min 0-2: 30/24 Cal C2 BikeMin 2-4: 12 Burpee Shuttle Run Fitness: Leg raise, knee raise Wednesday Good News5 Rounds:5 Barbell Bench Press (70-80%)50’ DB (2) Walking Lunge 50/35Travels Fast:45 On/:15 Off x 9 Sets: (3 Rounds)Sandbag Bear Hug Hold 100/70Banded Glute BridgesAlt Plank Hip Dips Rx+: 150/100 Thursday Prestige WorldwideOn a 25 min Clock:2 Rounds400m Run30 BB Back Squats 75/55400m run30 BB Bent Over Rows400m run30 Romanian Deadlifts into:AMRAPWall balls 20/14 Until 25 min clock expires. Rx+: 95/65 Friday Strength 5 Sets of:10 Barbell Overhead Push Press :20 OH ISO HoldBB weight should be moderate and manageable for 10 unbroken repsWilly Nilly For Time:21-15-19KBS 53/35Pull Ups Rx+: 70/53, C2B
Monday Crossfit Games Open 20.4For time:30 box jumps, 24 in/20 in15 clean and jerks, 95 / 65lb30 box jumps, 24 in /20 in15 clean and jerks, 135 / 85 lb30 box jumps, 24 in /20 in10 clean and jerks, 185 / 115 lb30 single-leg squats10 clean and jerks, 225 / 145 lb30 single-leg squats5 clean and jerks, 275 lb / 175 lb30 single-leg squats5 clean and jerks, 315 lb / 205 lbTime cap: 20 minutesCrossfit Games Open 20.4 Scaled65 / 35 lb95 / 55 lb115 / 75 lb135 / 95 lb155 / 115 lb185 / 135 lb30 medicine-ball step-ups, 20 / 14 lb (instead of pistols)Crossfit Games Open 20.4 Masters (55+)95 / 65 lb115 / 75 lb135 / 95 lb155 / 105 lb185 / 125 lb205 / 145 lb30 medicine-ball step-ups, 20 / 14 lb (instead of pistols) Tuesday The High RoadEvery 2 Minutes x 4 Rounds:Min 0-2: 30/24 Cal SkiMin 2-4: 5 Strict T2B into 15 T2B 2 Minute Transition Every 2 Minutes x 4 Rounds:Min 0-2: 30/24 Cal C2 BikeMin 2-4: 12 Burpee Shuttle Run Fitness: Leg raise, knee raise Wednesday Good News5 Rounds:5 Barbell Bench Press (70-80%)50’ DB (2) Walking Lunge 50/35Travels Fast:45 On/:15 Off x 9 Sets: (3 Rounds)Sandbag Bear Hug Hold 100/70Banded Glute BridgesAlt Plank Hip Dips Rx+: 150/100 Thursday Prestige WorldwideOn a 25 min Clock:2 Rounds400m Run30 BB Back Squats 75/55400m run30 BB Bent Over Rows400m run30 Romanian Deadlifts into:AMRAPWall balls 20/14 Until 25 min clock expires. Rx+: 95/65 Friday Strength 5 Sets of:10 Barbell Overhead Push Press :20 OH ISO HoldBB weight should be moderate and manageable for 10 unbroken repsWilly Nilly For Time:21-15-19KBS 53/35Pull Ups Rx+: 70/53, C2B
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