Crossfit Garage – CrossFit

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Warm-up

2 Rounds:

10 Jump Squats

10 Close Stance Air Squats

10 Step-ups

10 Muscle Cleans

10 Elbow Punches

10 Push Press

Skill/Strength

10 Minutes of Unilateral Strength and Stability Work

Advanced: 12 Alt. Pistols every 2 minutes (Can add tempo)

Intermediate: Box Pistols, Pistol w/toe hooked (see video)

Beginner: 2 Foot Close stance squat, Single leg DL, Single Leg Glute Bridge
*do not score

– log movements in Bright Spots

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

Cool Down

1:30 Feet up the wall

1:00/side Thread the needle stretch

Bright Spot

Pistols

Box Jumps

Clean and Jerk

Power Clean

Push Jerk

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