• CrossFit Crosscheck

Friday, October 25


ACTIVATION 2 Rounds, at very low intensity: 1:00 Light Row 3 Walkouts 5 Empty Bar Good Mornings 5 Empty Bar Stiff-Legged Deadlifts 12 AbMat Sit-Ups Load a light load onto the barbell (about half of the working load of your "Diane" weight). At low intensity, 1 round: 3 Deadlifts, :10s HS Hold 3 Deadlifts, 1 Wall Walk 3 Deadlifts, 2-3 Strict Handstand Pushups

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 20.2 Teens (Ages 14-15) (AMRAP - Reps)

Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 35-lb/20-lb dumbbells

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

Crossfit Games Open 20.3 and 18.4 Teens Scaled (Ages 14-15) (Time)

21 deadlifts 75/55 lb 21 hand-release push-ups 15 deadlifts 75/55 lb 15 hand-release push-ups 9 deadlifts 75/55 lb 9 hand-release push-ups 21 deadlifts 95/75 lb 50-ft. bear crawl 15 deadlifts 95/75 lb 50-ft. bear crawl 9 deadlifts 95/75 lb 50-ft. bear crawl Time cap: 9 minutes

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