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WOD

Crossfit Open 20.3 and 18.4

By October 24, 2019No Comments2 min read

CrossFit Blade, CrossFit Blade North – CrossFit

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Warm-up

If you come early to class

Warmup – Get started right away (10 Minutes)

1) :30 moderate, :30 slow Bike or Row x 3

2) 2′ Hamstring Floss

3) 3-position shoulder floss

4) 10 Double leg bridges, 10 Single Bridges

5) 10 Single Leg Raises against Pole

6) Crossover Symmetry

WOD Prep (10 Minutes)

5 Rounds Building skill and weight each round – move quickly, efficiently, safely

1) BB Warm up (rollups, good mornings, deadlifts)

– Rd 2 – 60-70% Wod Weight x 5

– Rd 3 – 70-80% Wod Weight x 5

– Rd 4 – 80-90% Wod Weight x 5

– Rd 5 – 90-100% Wod Weight x 5

2) Kick-up to Handstand hold :30 Seconds/ Scared Cat Scap pushups

-Rd 2 Shoulder Taps/Knee pushups x 5

– Rd 3 HS negatives/RX Pushups x 5

-Rd 4 HS Pushups/ Hand Release Pushups 5/BB Press for Masters x 5

-Rd 5 HS Walk/Bear Crawl x 25 ft or best attempts/ Push Press for Masters

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters (55+) (Time)

21 deadlifts 185/125 lb

21 Push Press 95/65 lb

15 deadlifts 185/125 lb

15 Push Press 95/65 lb

9 deadlifts 185/125 lb

9 Push Press 95/65 lb

21 deadlifts 255/165 lb

10 handstand push-ups

15 deadlifts 255/165 lb

10 handstand push-ups

9 deadlifts 255/165 lb

10 handstand push-ups

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Masters Scaled (55+) (Time)

21 deadlifts 115/80 lb

21 hand-release knee push-ups

15 deadlifts 115/80 lb

15 hand-release knee push-ups

9 deadlifts 115/80 lb

9 hand-release knee push-ups

21 deadlifts 155/105 lb

50-ft. bear crawl

15 deadlifts 155/105 lb

50-ft. bear crawl

9 deadlifts 155/105 lb

50-ft. bear crawl

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Teens (Ages 14-15) (Time)

21 deadlifts 135/95 lb

21 handstand push-ups

15 deadlifts 135/95 lb

15 handstand push-ups

9 deadlifts 135/95 lb

9 handstand push-ups

21 deadlifts 185/135 lb

50-ft. handstand walk

15 deadlifts 185/135 lb

50-ft. handstand walk

9 deadlifts 185/135 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb

21 hand-release push-ups

15 deadlifts 75/55 lb

15 hand-release push-ups

9 deadlifts 75/55 lb

9 hand-release push-ups

21 deadlifts 95/75 lb

50-ft. bear crawl

15 deadlifts 95/75 lb

50-ft. bear crawl

9 deadlifts 95/75 lb

50-ft. bear crawl

Time cap: 9 minutes