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Components
Crossfit Games Open 2 ...
Settings
Location
(All)
CROSSFIT GRAYS HARBOR
Program
At-Home Workouts
Care Club
CrossFit
Mobility Clinic
NC COMPETE
NC45
Date
Workout
Friday - CROSSFIT GRAYS HARBOR
Class
(All)
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
0 (0/0)
Workout
Friday
A. CONDITIONING
No Additional Conditioning. Hit the Open workout at max effort.
B. 60:00 GPP
Warm-up
2:00-3:00 Body Flow Stretching & Warm-up (Start this toward end of warm-up)
Flow through 10 reps of each…
Air Squats
Trunk Twist
Arm Crosses
Arm Circles
Bootstrapper Squats
Then…
Barbell Warm-Up - 2 SETS…
5 Deadlifts
5 Muscle Clean → Power Clean
5 Push Press
5 Push Jerks
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
C. STRENGTH / GYMNASTICS
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, November 01, 2019
Male Clients
Female Clients
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