20.4

CrossFit Believe – CrossFit

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

Thursday

CrossFit Believe – CrossFit

Announcement

Wear costumes! It’s fun. 👻

PRTNR: Metcon (AMRAP – Rounds and Reps)

20 Min AMRAP w/ A Partner:

15 KB Swings (53/35)

15 Situps

15 Goblet Squats (53/35)

15 Air Squats

15 Front Rack KB Lunges (53/35)

15 Lunges

30 Sec Wall Sit Together

*Athletes will switch between kettlebell movements and body weight movements for each section.

*Athletes will work at the same time for each section.

*One round is complete when athletes finish the wall sit.

Example:

Athlete 1: 15 KB Swings

Athlete 2: 15 Situps

Athlete 1: 15 Air Squats

Athlete 2: 15 Goblet Squats

Athlete 1: 15 KB Lunges

Athlete 2: 15 Lunges

Both Athletes: 3 Sec Wall Sit

Switch Places & Move To Round 2…

WVW

CrossFit Believe – CrossFit

RowPU: Metcon (Time)

For Time w/ Vest:

Row 500m

20 Pullups

Death: Metcon (AMRAP – Rounds and Reps)

Death By Burpee Box Over (24/20) w/ Vest

Min 1: 1 Burpee Box Over

Min 2: 2 Burpee Box Overs

Min 3: 3 Burpee Box Overs

Min 4: 4 Burpee Box Overs

…Continue Pattern Until You Fail To Complete The Amount Of Work In The Minute….

Once You Fail, Rest For 1 Minute And Then Continue With Just Box Overs. This Doesn’t Count Towards Your Score.

*Jump NOT Required.

Tuesday

CrossFit Believe – CrossFit

FT:: Metcon (Time)

For Time:

120-80-40 Double Unders

60-40-20 Wallballs (20/14)

15-10-5 Power Cleans (155/105)

Time Cap: 23 Mins

Monday

CrossFit Believe – CrossFit

Announcement

Pick C&Js / 30-20-10

Or

Retest 20.3

CJ: Clean and Jerk (5-4-3-2-1)

Clean and Jerks

*Not TnG Reps

5 @50%

4 @60%

3 @70%

2 @80%

1 @90%

FT:: Metcon (Time)

30-20-10

Alternating Dumbbell Snatches (50/35)

Situps

Time Cap: 9 Minutes

20.3: 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

Sunday

CrossFit Believe – CrossFit

E4MOM: Metcon (5 Rounds for time)

E4MOM for 20 Minutes

20/16 Calorie Row

15 Wallballs (20/14)

10 Burpee Pullups

Saturday

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

20 Min Running Clock:

5 Rounds for Time:

10 Toes To Bar

10 Hang Snatches (95/65)

10 Overhead Squats

Time Cap: 12 Minutes

With remaining time, establish a 1RM hang power snatch.

*You can start snatching as soon as the 5RFT is complete or the 12 minute mark, whichever comes first.

HPS: Hang Power Snatch (1RM)

20.3

CrossFit Believe – CrossFit

20.3: 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

Amrap: Metcon (AMRAP – Rounds and Reps)

If you’re not in the open, here is your workout:

16 Min AMRAP:

20 Cal Row

10 KB Deadlifts (53s/35s)

25ft Farmers Carry

10 KB Deadlifts

25ft Farmers Carry

20 Abmat Situps

Thursday

CrossFit Believe – CrossFit

Announcement

Join us at 7pm for the 20.3 live announcement.

E3MOM: Metcon (6 Rounds for time)

Every 3 Minutes For 18 Minutes, Complete:

35 Double Unders

10 Burpees Over Barbell

10 Barbell Front Rack Stationary Lunges (95/65)

*Each round scored individually.

*Lunges are forward stepping – backward lunges are scaled.

Wvw

CrossFit Believe – CrossFit

WVW: Metcon (Time)

For Time:

10 Rounds of “Cindy” w/ Vest (20/14)

Then,

25 Cal Row/Bike/Ski w/ Vest

Then,

10 Rounds of “Cindy” w/o Vest

Time Cap: 25 Minutes

“Cindy”

5 Pullups

10 Pushups (Chest To Ground)

15 Air Squats