11012019

CFG Open 20.4! There are separate workouts today. General class Met-con and those signed up for the open, doing 20.4.

Warm-up
20 Banded Glute Activation Steps
left, right, forward, backward + 5 banded air squats after each direction
then, 2 Rounds
10 Empty Bar Front Squat
10 Empty Bar Push Press

Clean Warm-up for 20.4 / Strength for Class
5 Reps ea. with an Empty Barbell
Power Position Pulls
Power Position Power Cleans
Hang Position Pulls
Hang Position Power Cleans
Hang Below the Knee Squat Cleans
then, work up to a 3 Heavy Singles (Drop & Reset)

Primer for 20.4
3 Rounds Fast
5 Box Jumps
4 Power Cleans

20.4
For Time (20′ Cap)
30 box jumps
15 clean and jerks
30 box jumps
15 clean and jerks
30 box jumps
10 clean and jerks
30 single-leg squats
10 clean and jerks
30 single-leg squats
5 clean and jerks
30 single-leg squats
5 clean and jerks

Rx (Ages 16-54)
♀ 20-in. box, single-leg squat, C&J 65-85-115-145-175-205 lb.
♂ 24-in. box, single-leg squat, C&J 95-135-185-225- 275-315 lb.

Scaled (Ages 16-54)
♀ 20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75- 95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95- 115-135-155-185 lb.

Teenagers 14-15
♀ 20-in. box, single-leg squat, C&J 35-55-75-95-105-115 lb.
♂ 24-in. box, single-leg squat, C&J 65-95-115-135-155-185 lb.

Scaled Teenagers 14-15
♀ 20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-95 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Masters 55+
♀ 20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105- 125-145 lb.
♂ 24-in. box, 20-lb. med-ball step-up, C&J 95-115-135- 155-185-205 lb.

Scaled Masters 55+
♀ 16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75- 85-105 lb.
♂ 20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105- 125-145 lb.

Class Met-Con
For Time (20′ Cap)
30 DU’s (60 SU’s)
15 DB C&J’s (one in each hand)
30 DU’s (60 SU’s)
15 DB C&J’s
30 Alt. Lunge Steps
10 DB C&J’s
30 Alt. Lunge Steps
10 DB C&J’s
30 cal Row
5 DB C&J’s
30 cal Row
5 DB C&J’s