191106

Graham Creek house, Gulf Shores CrossFit – Pay The Man

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Skill & Strength

EMOM 15

1. 1 Legless + 1-3 RC

2. 15/10 Cal AB

3. 10-15 GHD

**Log total rope climbs and how many of each in comments. Scale is 1 normal RC.

Rope Climb

Metcon (4 Rounds for time)

4 rounds

25 air squats

7/5 MU

30 DB snatch 50/35#

Rest 2min

191105

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Back Squat

Find a moderate/technical 5rm

Metcon

Metcon (Time)

30-25-20-15-10

Cal Row

WB

Accessory

Accessory

400m farmers carry

*challenging weight but able to complete in 10 breaks or less

191104

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (AMRAP – Rounds and Reps)

“Partner Helen”

Amrap 15

Alternating rounds

400m run

21 kb swings

12 pull ups

Performance/Fitness- 53/35#

*Performance- CTB in sub of pull up

**stimulus is to push and have spring effort since rest/work is 1:1. If no partner- perform 3 rounds of helen with 1:1 work/rest at max effort each time.

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 (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

Accessory

3 sets

barbell curls x10

skull crushers x10

191101

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

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 Masters (55+) (Time)

For time:

30 box jumps, 24 /20 in

15 clean and jerks, 95 / 65 lb

30 box jumps, 24 / 20 in

15 clean and jerks, 115 / 75 lb

30 box jumps, 24 / 20 in

10 clean and jerks, 135 / 95 lb

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

10 clean and jerks, 155 / 105 lb

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

5 clean and jerks, 185 / 125 lb

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

5 clean and jerks, 205 / 145 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

191030

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Hang Clean

Work to moderate/heavy 5RM hang clean over 4 sets (start @60%)

after each set perform-

10-12 Banded Pull Through

15-20 Banded Pull Apart

Metcon

Metcon (Time)

3 rounds

30/25 cal row

25 WB

20 Hang Power Clean

Performance- 30/20 + 115/80

Fitness- 20/14 + 95/65

Accessory

3 sets

12-15 Back extensions

Max Effort Hold The World

:30 Side Plank ea

191029

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

12 x2 @50% for speed

EMOM style

Metcon

Metcon (Time)

5 rounds

100m SPRINT

10 Burpees to 6″ reach

12 DB Snatch

14 Push Ups

Rest :90

Performance/Fitness- 50/35

*score is slowest round*

191028

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

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 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 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

Metcon (AMRAP – Reps)

AMRAP 9

1/1 KB goblet Reverse Lunge

1 Strict Pull Up

Add 1/1 KB lunge and 1 pull up each set

Performance/Fitness-53/35

M50+ – 35/20ish

191025

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

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 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 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 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

191024

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Metcon

Metcon (No Measure)

THIS IS AT AN EASY PACE- Active Recovery for Open

AMRAP 15

20′ Side Shuffle (10 out/10 back)

20′ Bear Crawl (or HSW)

5 Rep Barbell Movements of Choice- Load must be very light. 75/55# or less

10 alternating dead bug

Accessory

4 sets

10 Good Mornings

20 Russian Twists

20 Banded Pull Through

191023

Graham Creek house, Gulf Shores CrossFit – CrossFit

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Weightlifting

Deadlift

Sets of:

5-4-3-2-1

This should be the heaviest “technical” you can go for each set. Once you hit your 5, there should only be four more sets (4-3-2-1)

This is NOT rep maxes but rather feeling heavier loads on DL for TnG

**After each set- hit a TALL two rep box jump- can increase height after each set. DO NOT jump down

Metcon (Weight)

EMOM 10

1. “Tough” :45 bike/row/ski

2. Hang Power Snatch Double

**Build on Hang Power

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12

250/200m row

6 Single Arm DB Snatch

6 Single DB Step Up (total reps)

6 Single Arm DB Push Press

20′ single arm farmers carry (10 out and back)

Complete all on one arm then on the other before going back to the row!!