FrictionCrossFit – CrossFit

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QOD

How did Castro’s clue influence the workout? How do you think it relates?

COVER STANDARDS: https://games.crossfit.com/workouts/open/2020/4

Warm-up

Catalyst Warmup

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20/side Leg Swings (Lateral & Linear)

10 Tall Clean

10 Tall Snatch

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1:00/side Lat Rollout

1:00/side Banded Hamstring Distraction

Clean and Jerk

take 8:00 to warmup the power clean and push jerk, and the clean and split jerk, work up to 3rd weight in your 20.4 experience 🙂

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Masters Scaled (55+) (Time)

For time:

30 box jumps, 20 / 16 in

15 clean and jerks, 45 / 35 lb

30 box jumps, 20 / 16 in

15 clean and jerks, 65 / 45 lb

30 box jumps, 20 / 16 in

10 clean and jerks, 85 / 65 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 105 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 125 / 85 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 145 / 105 lb

Time cap: 20 minutes