Friday 11/1/19

WORKOUT 20.4
WORKOUT VARIATIONS
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
Time cap: 20 minutes
NOTES
TIEBREAK Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205
lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-
275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-
95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-
115-135-155-185 lb.
Teenagers 14-15
♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115
lb.
♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185
lb.
Scaled Teenagers 14-15
♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-
85-95 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105

Masters 55+
♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-
125-145 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-
155-185-205 lb.
Scaled Masters 55+
♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-
85-105 lb.
♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105 125-145

CrossFit Open 20.4 – TBA

Thursday 10/31/19

Warm up: 3 min bike or row

WOD: The Devil’s Bike – EMOM 13 seconds, 13 Rounds, for max calories
*If class number exceeds bikes, may partner (start on the 30 sec mark
and divide score by two), stagger (start with strength), or use
rowers.

Strength: “Ask Not For Whom the Kettlebell Tolls” 3-5 Rounds NFT
100ft Kettlebell front rack carry
1 Skin the cat

Accessory: Mobility Complex
30 second quadraped adductor stretch
30 second seated hamstring stretch
30 second half lord of the fishes
30 second twisted cross
*complete on on one side then on the other, repeat as time allows.

Notes: Happy Halloween! Costumes are encouraged and athletes may take
today easy if participating in the Open. Skin the cat can be performed
on low rings or even modified to a ground version with PVC. Progress
from tuck position to lengthened position as able.

Wednesday 10/30/19

Warm up:
Row 250m
10 Downward dog calf stretches
10 Squats
10 half kneeling rocking ankle dorsiflexion
10 feet together squats
Jog 200m
10 feet together suats
10 Reverse burpees
10 Reverse lunges (total)
10 Candlesticks (or eccentric pistols, total)
Review pistol scaling options

WOD: Every 6 minutes for 30 min (5 rounds)
Min 0-5 Complete:
10 Weighted sit ups
400m run
10 Pistols
Max Cal row in remaining time
Min 5-6 Rest
*Score is total calories from all 5 rounds

Accessory:
Stability: 3 Rounds
10-20 reps Birddog
15-30 reps side plank hip abduction
20-30 hollow rocks
Mobility: 3 Rounds
2 position ankle dorsiflexion

Notes: Feet together squat may be performed with feet close, but not
actually together if needed. Limit depth to what can be achieved with
heels down. Preferred scaling options include toe assisted pistol and
pistol to low box (if appropriate). Provide other modifications as
needed.

Tuesday 10/29/19

Warm up: 3 Rounds
5 DB Z-Press (light and slow)
10 Box step ups
15 DU’s (scale = 10 ea (1- BS+PC) (2 – FS+PC) (3 – PC + DU attempts)
30 sec bike or row

Strength (performed 2nd): Strict Press
5, 4, (5 x 3) AHAP

WOD (performed 1st): 16 min AMRAP
10 strict chin ups
20 box jump overs (24/20)
30 SA DB hang clean and jerk (50/35, total reps, switch every 5 reps)
40 cal  bike / row
50 DU’s (x3 singles)
*Score is total reps, 1 round = 150 reps

Accessory: 3 x 30 sec ea
Shoulder bridge hold
Straddle sit
Optional DB split jerk or split snatch practice

Notes: For DB hang clean and jerk the standards from 18.1 will apply.
Athletes must stand to full hip extension and then lower weight to
hang position on first rep only. Any style of shouder to overhead will
be permitted (press, push press, push jerk, split jerk). Explain all
options prior to WOD. Optional accessory today includes practicing the
DB split jerk or split snatch. This will be low volume skill work only
for those that opt to participate.

Monday 10/28/19

Warm up:
Row 3 min
10 Bridges
5 Scapular pull ups
10 Squat Stretches
5 Beat swings
10 Pass throughs (keep PVC out)
5 Squat Jumps
Review Strength Complex with PVC

Strength: Every 3 min for 15 min
1 Clean + 1 Hang Clean + 1 Front Squat

WOD: 5 RFT, 15 min cap
8 OH Squats
8 OH Lunges
4 Burpees
4 Bar MU

Accessory: 3 x 30 sec ea
Couch stretch
Banded lat stretch

Notes: Preferred scale for Bar MU is 4 belly to bar pull ups
(>C2B>Kipping Pull up>Ring Row) + 4 dips (bar dip preferred)

Saturday 10/26/19

TBA (programmed upon release of CF Open 20.3)

Friday 10/25/19

CrossFit Open Workout 20.3

Men

For time:
21 deadlifts, 225 lb.
21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Time cap: 9 min.

Women

For time:
21 deadlifts, 155 lb.
21 handstand push-ups
15 deadlifts, 155 lb.
15 handstand push-ups
9 deadlifts, 155 lb.
9 handstand push-ups
21 deadlifts, 205 lb.
50-ft. handstand walk
15 deadlifts, 205 lb.
50-ft. handstand walk
9 deadlifts, 205 lb.
50-ft. handstand walk

Time cap: 9 min.

CrossFit Open 20.3 (TBA)

Thursday 10/24/19

Warm up: 2 Rounds
90 sec bike, row, or jog (50 foot shuttle)
5 Squat stretches
5 HR Push ups5 Ring rows
5 Scapular wall slides
Then Review Mapmakers and performat least 5 reps at WOD weight

Strength (After WOD): 6 Rounds
100ft heavy sandbag carry OR Sled push
3 / side KB half kneeling windmill

WOD: (Performed first) 30 man makers for time, no time capRx+
(50/35)Rx (35/25)Scaled (25/15)

Accessory: Mobility Complex – 30 sec ea pose, repeat as time allows
Downward dog calf stretch
Spiderman lunge
Forward Fold
Pigeon Pose
*all are 30 sec per side except forward fold

Notes: Athletes may treat today as a training day and push hard or
take today to focus on mobility and movement quality. Recommend going
light and focusing on quality if performing 20.3 on Frida

Wednesday 10/23/19

Warm up: 2 rounds (8 min running clock)
Min 1: Easy Row / Bike
Min 2: Medium pace Bike / Row
Min 3: Power skip 50 ft + 10 downward dog calf stretches
Min 4: Practice DU’s (25 reps / 45 sec MAX)

Strength: None

WOD: For time, 40 min soft cap
Buy in: 100 DU’s
Run 1 mile
Row 2 miles
Bike 3 miles
Cash out: 100 Du’s
*Stagger stations as needed, see coach for volume scaling options

Accessory: Accumulate2 min Hollow Body hold2 min side Side Plank ea
side (may perform chaos side plank if at least 30 sec intervals)45
reps Pallof Press ea side (no more then 15/set, slow down if able)

Notes: Recommend scaling distances if athlete’s mile time is greater
than 10 min. May scale to 75%, 50%, or as determined by coach.

Tuesday 10/22/19

Warm up: 3 Rounds, 9 min cap100 ft jog2 Baby MU3 x 3-way lunge
complex4 Pause squats (2 sec in hole)5 HPC (increase weight ea round)

Strength (After WOD): Front Rack Lunges
Working sets: 3 x 12 (total), increase weight as able

WOD (Performed first): “Nasty Girls” – 3 RFT, 18 min cap
50 Air Squats
7 Ring MU
10 Hang PC (135/95)

Accessory: 1-3 Rounds, NFT
100 ft banded lateral walk
10 sec eccentric pull up + ME kipping pull ups
30 sec couch stretch per side
15 band pull aparts

Notes: Ring MU scale = 7 pull ups + 7 dips. Belly to ring / Chest to
ring or belly to bar / chest to bar preferred (break to singles if
needed). Muscle ups should be the biggest challenge in this WOD and
it’s ok to pace them heavily for an Rx score as long as the athlete
demonstrates safe reps.