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Touch And Go Deadlift 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
5 x AMRAP 3 mins: Deadlifts, Box Jumps and Ball SlamsFor 5 cycles:
AMRAP in 3 mins of:
3 Deadlifts (205#/145#)
6 Box Jumps (24″/20″)
9 Ball Slams (30#/20#)
Rest 1 min between each cycle.
For each cycle restart the AMRAP.
* DL should all be touch and go
Record your best Shoulder Press 1 rep max lift.
Only include the heaviest 1 rep, do not include sets prior to it.
AMRAP 10 mins: Push Press, Lateral Burpee Over Bars, and Rows
Complete as many rounds as possible in 10 mins of:
20 Push Press (75#/55#)
10 Lateral Burpee Over Bars
Row 250m
Photo by @robcwilson @snoridgecrossfit
Back Squat 3-3-3Back Squat 3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
Row 500m
15 Pull-ups
50 Air Squats
15 Pull-ups
Photo by @robcwilson @snoridgecrossfit
Who Is Competing at the 2020 CrossFit Games?
1 Hang Power Clean & Jerk, pick load
Every 2 mins for 12 mins.
4 RFT: Double Unders, Hang Power Cleans and Handstand Push-ups4 rounds for time of:
50 Double Unders
15 Hang Power Cleans (135#/95#)
10 Handstand Push-ups
* Scale HSPU to pike off box or DB press
Photo @robcwilson @snoridgecrossfit
AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts AMRAP 15 mins: Box Jumps, Wall Balls, Deadlifts and RunComplete as many rounds as possible in 15 mins of:
15 Box Jumps (24″/20″)
12 Wall Balls (20#/14#)
9 Deadlifts (155#/105#)
Run 100m
*Sub 150m Row for run if desired
In 20 mins do:
Run 1200m
then in the remaining time, AMRAP of:
12 Wall Balls (20#/14#)
12 Box Jumps (24″/20″)
12 Deadlifts (155#/105#)
– As a team of 2 run 1200m at the same time, then in remaining time AMRAP of WB, BJ, DL. Sub 1500m row for run if desired
– Alternate movements with your partner for AMRAP (partner 1 does WB, partner 2 does BJ, partner 1 does DL, etc.)
– Use separate workout space and equipment for each partner
Photo by @robcwilson @snoridgecrossfit
2020 CrossFit Games Preview: Which Athletes Do Not Benefit From the Online Format?
2 Muscle-ups
Every 1 min for 10 mins.
* Sub Strict C2B, strict pull-up for EMOM or work on MU or Pull-ups for 10 min.
5 RFT: Rows, Burpees and Double Dumbbell Bent Over Rows5 rounds for time of:
Row 300m
15 Burpees
15 Double Dumbbell Bent Over Rows, pick load
Photo by @robcwilson @snoridgecrossfit
Jerk 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Choose Split or Push. Newcomers use Push Jerk or Push Press.
AMRAP 12 mins: Kettlebell Swings, Kettlebell Reverse Lunges and Push JerksComplete as many rounds as possible in 12 mins of:
21 Kettlebell Swings (53#/35#)
14 Kettlebell Reverse Lunges (53#/35#)
7 Push Jerks (135#/95#)
Photo by @robcwilson @snoridgecrossfit
Sumo Deadlift 3-3-3-3-3Sumo Deadlift 3-3-3-3-3
Use the heaviest weight you can for each set.
Rest as needed between sets.
Complete as many rounds as possible in 16 mins of:
9 Sumo Deadlifts (225#/155#)
12 Toes-to-bars
Photo by @robcwilson @snoridgecrossfit
Front Squat 2-2-2Front Squat 2-2-2
Use the heaviest weight you can for each set.
Rest as needed between sets.
21-18-15-12-9-6-3 reps, for time of:
Medicine Ball Clean (20#/14#)
Push-up (hand release)
Photo by @robcwilson @snoridgecrossfit
