Larry

Open Athletes: Please remember to submit your 20.5 scores before 7 PM!

Workout of the Day

A.
Every 10 minutes, for 30 minutes (3 rounds):
40 Calories on Ski Erg
30 Kettlebell Swings
20 Toes to Bar
10 Devil Presses

Please read the workout description here

Workout of the Day

THIS IS IT! THE LAST WORKOUT! After the workout we will head over to New Heights Brewery next door and celebrate!

HEATS START AT 9:00 and will run every 35 minutes
Heat 1) 9:00
Heat 2) 9:35
Heat 3) 10:10
Heat 4) 10:45

2020 CrossFit Games Open Workout 20.5

For time:
40 Ring Muscle-ups
80 Calories on Rower
120 Wall-Balls (20 / 14)

Partition as desired

20 MIN CAP

Corey

Workout of the Day

A.
Snatch
Minutes 0-5: 2 snatches
Minutes 5-10: 1 snatch
Then, spend 8 minutes
establishing a max!

B.
AMRAP in 10 minutes of:
16 Alt DB Snatches (50 / 35)
12 Box Step-ups w DBs (24 / 20)
16 Alt Hang Power Clean + Jerks
12 Box Step-ups w DBs

Masters: 35/20, 20/16 inch 
Rx+ squat snatches, hang power clean + squat jerks (50/35)

Workout of the Day

A.
“Engine Block I”
AMRAP in 15 minutes of:
150m Run
10 Burpees to a Target

Rest 10 minutes

B.
“Engine Block II”
AMRAP in 15 minutes of:
15 Calories on Ski Erg
50 Double-unders

Lots of Clean and Jerk PRs on 20.4…
If you were one of those people: PROPS!
Not an easy feat considering how much work you accomplished beforehand. One more to go!

Workout of the Day

A.
Back Squat + Bulgarian Split Squats
10 back squats at 60%
immediately after:
10 bulgarian split squats

B.
Every 2 minutes, for 12 minutes (6 rounds):
12/9 Calories on Assault Bike
8 Unbroken Hang Squat Clean Thrusters

Masters: 11/8 calories
Rx+ 145/100

Open Athletes: Submit your 20.4 scores to games.crossfit.com ASAP! ALL scores need to be submitted PRIOR to 7 PM.

Workout of the Day

A.
Every minute, for 24 minutes:
Min 1) 30 seconds of chest to bar pull-ups
Min 2) 30 seconds of rowing
Min 3) 30 seconds of overhead squats

Masters: front squats, pull-ups
Rx+ ring muscle-ups

Please review the workout description and standards

HEATS START AT 9 AM
Heat 1) 9:00 AM
Heat 2) 9:35 AM
Heat 3) 10:10 AM
Heat 4) 10:45 AM

Workout of the Day

CrossFit Games Open Workout 20.4

RX
For time:
30 box jumps, 24 in.
15 clean and jerks, 95/65
30 box jumps, 24 in.
15 clean and jerks, 135/85
30 box jumps, 24 in.
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

SCALED
For time:
30 box jumps, 24 in.
15 clean and jerks, 65/35
30 box jumps, 24 in.
15 clean and jerks, 95/55
30 box jumps, 24 in.
10 clean and jerks, 115/75
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135/95
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155/115
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185/135

Please review the workout description and standards

Workout of the Day

CrossFit Games Open Workout 20.4

RX
For time:
30 box jumps, 24 in.
15 clean and jerks, 95/65
30 box jumps, 24 in.
15 clean and jerks, 135/85
30 box jumps, 24 in.
10 clean and jerks, 185/115
30 single-leg squats
10 clean and jerks, 225/145
30 single-leg squats
5 clean and jerks, 275/175
30 single-leg squats
5 clean and jerks, 315/205

SCALED
For time:
30 box jumps, 24 in.
15 clean and jerks, 65/35
30 box jumps, 24 in.
15 clean and jerks, 95/55
30 box jumps, 24 in.
10 clean and jerks, 115/75
30 medicine-ball step-ups, 20 lb.
10 clean and jerks, 135/95
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 155/115
30 medicine-ball step-ups, 20 lb.
5 clean and jerks, 185/135

Workout of the Day

A.
3 Position Snatch
Every 90 seconds, for 15 minutes:
1 snatch from floor, 1 from mid hang, 1 from high hang
(position 3, 2, 1)

B.
AMRAP in 5 minutes of:
40 Double-unders
10 Overhead Squats (95 / 65)

Rest 3 minutes, then:

AMRAP in 5 minutes of:
40 Double-unders
10 Alternating Lunges w Bar Overhead (95 / 65)

Masters: front squats and front rack lunges
Rx+ 135 / 95

Demo Team

Workout of the Day

A.
Push Press
9 minutes to build to a max

then, load up to 75% and complete
10 unbroken reps

B.
AMRAP in 12 minutes of:
Row 1000m/850m
then, with remaining time, AMRAP:
18 Kettlebell Swings
10 Chest to Bar Pull-ups

Rx+ KB snatches, 6/4 ring MU