snoridgecf

Use the heaviest weight you can for each set.
Rest as needed between sets.
* If you performed pistols and your knee(s) are sore sub deadlifts or push press and skip squats (or go very light).

BTWB

AMRAP 15 mins: Run, Back Squats and Box Jumps

Complete as many rounds as possible in 15 mins of:
Run 200m
8 Back Squats (115#/75#)
10 Box Jumps (24″/20″)

BTWB

Photo by @robcwilson

Cedric Lapointe’s 20.1 Penalty Reduced After Appeal

Sasha Nievas Does 20.4 in 11:08 VIDEO

Results

Results cont

Bench Press 1-1-1-1 & AMReps 8 mins: Rows and Burpee Pull-ups

Bench Press 1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

BTWB

AMReps 8 mins: Rows and Burpee Pull-ups

As many reps as possible in 8 mins of:
Row 1000m
Burpee Pull-up
* Scale to burpee jumping pull-up max reps

BTWB

Photo by @robcwilson

Dave Castro: 20.4 Was Originally “All Pistols”

Results

Results cont

Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch

2 Dumbbell Squat Snatches, pick load

Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)

BTWB

Team WOD: AMRAP 20 mins: Partner Runs, Pull-ups, Partner Wall Balls and Med Ball Sit-ups

As a team of 2 complete as many rounds as possible in 20 mins of:
Partner Run 200m
30 Pull-ups
30 Partner Wall Balls (20#/14#)
30 Med Ball Sit-ups (20#/14#)
* As a team of 2 complete AMRAP alternating work/rest on the PU and Sit-ups. Run together. WB are alternating throws between partners.

BTWB

Photo by @robcwilson

Results

Advanced RX: EMOM for 10 mins: Dumbbell Squat Snatch & AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls

Advanced RX Class:

EMOM for 10 mins: Dumbbell Squat Snatch

2 Dumbbell Squat Snatches, pick load

Every 1 min for 10 mins.
* Alternate arms (1 each arm on the minute for 10 mins)

BTWB

AMRAP 12 mins: Muscle-ups, Medicine Ball Sit-ups and Wall Balls

Complete as many rounds as possible in 12 mins of:
2 Muscle-ups
6 Medicine Ball Sit-ups (14#/10#)
8 Wall Balls (20#/14#)

BTWB

Photo by @robcwilson

Results

CrossFit Games Open 20.4

For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95#/65#)
30 Box Jumps
15 Clean & Jerks (135#/85#)
30 Box Jumps
10 Clean & Jerks (185#/115#)
30 Single-Leg Squats
10 Clean & Jerks (225#/145#)
30 Single-Leg Squats
5 Clean & Jerks (275#/175#)
30 Single-Leg Squats
5 Clean & Jerks (315#/205#)

Time cap: 20 minutes

*Do NOT enter in the tie-break to your Time entry. If you hit the time cap, simply hit “Time Capped” and enter the total reps you completed.
* Tie break time after each set of
Box jumps/pistols completed
* Standard box jumps. Stand tall on top. Stepping onto and off the box is permitted.
* Not allowed to place or push hands on legs during jump or step.
* Not allowed to angle box or jump/step onto corner.
* Athlete may have help loading bar.
* Hang cleans are not allowed. All other cleans and jerk styles allowed. Must bring feet back together.
* Pistols are alternating. May not touch floor/leg. Must complete good rep before switching legs.
* Scaled version subs Med ball step ups for Pistols. Med Ball cannot touch legs at any time.

BTWB

CrossFit Games Open 20.4 – Scaled

For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (65#/35#)
30 Box Jumps
15 Clean & Jerks (95#/55#)
30 Box Jumps
10 Clean & Jerks (115#/75#)
30 Medicine Ball Step-ups (24″/20″ with 20#/14#)
10 Clean & Jerks (135#/95#)
30 Medicine Ball Step-ups
5 Clean & Jerks (155#/115#)
30 Medicine Ball Step-ups
5 Clean & Jerks (185#/135#)

Time cap: 20 minutes

BTWB