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Components

Box Jumps

Deadlift

Back Extension

Bike

90 Second Rest

CrossFit Games Open 15.4

CrossFit Games Open 1 ...

Metcon

Settings

Workout

Tuesday, 11/10/20

Box WOD

Weightlifting

4Horsemen Wave4 Week4
Deadlift 3 Supersets with 1,2,3,4 and 5
BRUTAL
(30min)
FINAL WEEK! FINALLY IT IS THE LAST WEEK FOR 4HORSEMEN. NEXT WEEK, WE WILL TEST 1RM FOR EACH LIFT WITH CROSSFIT TOTAL.

1: Box Jumps (3x5@36/30")

2: Deadlift (90%x(3+)/85%x(4+)/80%x(5+))

Deadlift

3: Back Extension (3x10)

https://youtu.be/xMyFXMZ6Ch0

4: Bike (3x15/12Cal Bike)

5: 90 Second Rest (3x90second rest)

Metcon

A: CrossFit Games Open 15.4 (AMRAP - Reps)

8-Minute ARMAP of:

3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

A-s: CrossFit Games Open 15.4 Scaled (AMRAP - Reps)

8 minutes of:
10 push presses
10 cleans

Men push press 95 lb. and clean
115 lb.

Women push press 65 lb. and
clean 75 lb.

A-m: CrossFit Games Open 15.4 Masters 55+ (AMRAP - Reps)

8 minutes of:
3 push presses
3 cleans
6 push presses
3 cleans
9 push presses
3 cleans
12 push presses
6 cleans
15 push presses
6 cleans
18 push presses
6 cleans
21 push presses
9 cleans

Etc., adding 3 reps to the push press each round, and 3 reps to the clean every 3 rounds.

Men push press 95 lb. and clean 115 lb.

Women push press 65 lb. and clean 75 lb

HOME WOD

a: Metcon (AMRAP - Reps)

EMOM 10
5 Pull up or 5 Sit up
10 Push up
15 Air squats

Scaled:
3 Pull up or 3 Sit up
6 Push up
9 Air squats

b: Metcon (Time)

For time,
5 Rounds of
60 Second Low plank hold
60 second Side plank hold (Right side)
60 second Side plank hold (Left side)
1 minute rest

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, November 10, 2020

Male Clients