CrossFit 417 – CrossFit
Warm Up C-1 (No Measure)
Row 20 sec hard 20 sec easy x 3min
10 Burpee + Lateral Step Over Rower
12 Arch to Hollow from Rings
30s HS Hold or Push Up Plank
10 Inline Lunge + Thoracic Reach + Ham Stretch
10 Broad Jumps
5 KB Squats + 15 sec hold x 3
8 each way Squatted KB Figure 8s
20 x Alternating Leg lowering pressing fingers into the ground
6 Jumping Pullup + 3 sec lowering
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 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