Warm-Up, Mobility & Activation
10 minutes of low-intensity Assault Bike or Jogging @ 70%
Followed by…
Band Distracted Hip Flexor Stretch x 45 seconds per side
(while in this position, bring your arms overhead and reach back for a few pulses)
Thoracic Rotation Drill x 10 rotations
Followed by…
Leg Reach x 16 reps (8 per leg)
Banded Triceps Stretch x 45 seconds per side
Bent-Over DB Reverse Flies x 20 reps (use very light weight)
Followed by…
Squat Rock x 60 seconds
Followed by…
Two sets of:
60-second row or Assault Bike @ 70-75% Effort
15 Reverse Hyper or Barbell Good Mornings (light)
Rest 60 seconds
60-second row or Assault Bike @ 75-80% Effort
10 Goblet Squats (32/24 kg)
Rest 60 seconds
60-second row or Assault Bike @ 80-85% Effort
5 Tall Box Jumps
(jump as high as you can and land as softly as possible, then step down)
Rest 60 seconds
A.
In 6-8 attempts, build to approximately 225-245 lbs for males, and 145-155 lbs for females. Do not build heavier than 85% of your 1-RM.
Followed by…
One set at desired Game Pace of:
5 Clean & Jerks (95/65 lbs)
5 Box Jumps (24″/20″)
3-4 Clean & Jerks (135/85 lbs)
5 Box Jumps (24″/20″)
1-2 Clean & Jerks (185/115 lbs)
10 Single-Leg Squats
B.
“CrossFit Games Open Event 20.4″
For time:
30 Box Jumps (24″/20″)
15 Clean & Jerks (95/65 lbs)
30 Box Jumps (24″/20″)
15 Clean & Jerks (135/85 lbs)
30 Box Jumps (24″/20″)
10 Clean & Jerks (185/115 lbs)
30 Single-Leg Squats
10 Clean & Jerks (225/145 lbs)
30 Single-Leg Squats
5 Clean & Jerks (275/175 lbs)
30 Single-Leg Squats
5 Clean & Jerks (315/205 lbs)
Time cap: 20 minutes
20.4
147
Missed two jerks in last round. Recommend going out hard.
20.4
Got 5 C&J @ 145. Which is a 5 # PR for the Jerk for me.
Got 7 cleans at that weight. The cleans are not the problem. I need to work on my jerk!
12:02 at the end of the 1st round of pistols.
Happy with this as I was very unsure about getting any jerks at that weight. Two of them felt amazing the other two were ugly and one I muscle pressed to lock out. ??♀️
Elbow felt good during but is a little hot now
Awesome! Great work!
Awesome job on the PR! Do you think it’s strength or technique you need to work on for the jerk? I can send you some jerk tip links…
Yes, please send me tips on the jerk! It’s definitely a combination of fear and technique. Thanks!
30m EMOM: 6 rounds
15 Calorie Row
15 Burpees
15 KBS #53
15 Echo bike calories
45 second plank
Got called into work overnight for another 8 hours after working my regular shift. Active recovery day just to get something in.
Good call. How’s the Echo bike?
Thanks. The echo bike is really nice, but still seems harder to keep going at higher rpm than the assault bike. I’m really hoping my next competition has some assault bike.
20.4 Rx
120 reps in 13:15.
185 is my current CJ 1RM.. spent remaining time of the 20 min doing cleans at 185. Got 7. Did not push too hard for a fast time as I knew I would get held up by 185. Still pretty fun
BP 135. 4 sets.
20.4- single leg squats done with a band assist. Made it to the round of 175# c&j – time expired just as I was about to fail my 1st rep ? Have fun with this one everybody! And have a great weekend ?
You are crushing it lately! Great job!
“Audible Friday”
A. Bench Press (OT2M – kgs)
5×60, 4×80, 3×90, 3×100, 2×105, 2×107.5, 1×110, 1×112.5
B. 4 RFT of:
50 Double-Unders | 5 – 80kg Bench Press
5:30
C. 3 RFT of:
400m Run | 20 – 24″ Box Jumps | 20 – Push-ups
9:57
… 20.4 – looks fun – built in capacity cap – good luck folks.
Clean + Jerk Work / CFO 20.4 WU 10 min bike 500 m row 2 rds Hip stretches x 30 sec ea. Banded Shoulder stretches x 30 ea. Cat/Cow x30 sec leg reaches x10 Squats x 10 with 30 sec hold in bottom Banded good mornings 1 min row 10 Goblet hold squats 1 min row Clean + Jerks x10 bar only It was a very cold morning so it took this and some light bar work before I was warm A. Clean+ Jerk work EM2M x 12 min (6 sets x 3) 115/135/155/185/205/225 The last set was for only… Read more »
30 BJ @24.
15 CJ @ 95
30 BJ
15 CJ
30 BJ
15 CJ@115
30 PISTOLS
15 CJ
19:31
Male 31 YOA 153LBS
Today I did:
Hang cleans x3 60/80/90/100 kg
Deadlift 5×5
160 kg ~85%