*20 min Cap

WOD
Complete as many rounds and reps as possible in 6 minutes of:

1 Power Clean
1 Thruster
1 Shoulder to Overhead

Cash Out
Five sets of:
Barbell Hip Thrusts x 5 reps @ 20X1
(go heavy on these – a good starting weight might be around 70-80% of your 1-RM Deadlift)
Rest 60 seconds
Band-Resisted Face Pulls x 15 reps @ 21X1
Rest 60 seconds

lift off
slow pull power Clean
clean

Strength
Bench Press Max

20min Cap

Warmup
Every 5 minutes, for 10 minutes (2 sets):

Alternating Barbell Reverse Lunge x 8 reps
I,Y, T, W x 5 reps/letter
Front-Racked Walking Lunge (Light) x 10 Steps
:30 sec passive hang

Cash Out
Three sets of:
Extended Plank Holds x 60 seconds
Rest 30 seconds
Side Plank Hip Abduction x 30 seconds each leg
Rest 60 seconds
Ab Wheel Rollouts x 8-10 reps
Rest 60 seconds

WOD
“CrossFit Games Open 14.4”

Complete as many rounds and repetitions as possible in 14 minutes of:

60 Calories of Rowing
50 Toes to Bar
40 Wall Ball Shots (20 lbs to a 10′ Target/14 lbs to a 9′ Target)
30 Power Cleans (135/95 lbs)
20 Muscle-Ups

1) SB carry 40m
2) pec stick hold :30 sec
3) SB Clean :30 sec
4) Pinch Grip Hold :30 sec *35/25# plate

Strength
Deadlift Max!

20min Cap

WOD
Three rounds for time of:

10 Single-Arm Dumbbell Push Press* (left side – 50/35 lbs)
10 Single-Arm Dumbbell Push Press* (right side – 50/35 lbs)
20 Toes to Bar

Warmup
Every minute, on the minute, for 12 minutes (3 sets):
Station 1 – 30 Single Kettlebell Deadlifts
Station 2 – 30 Jumping Lunges
Station 3 – 30 Band Pull-Aparts
Station 4 – 30 seconds of Prone Plank Hold

Row 1000 Meters
20 Burpees Over the Concept 2 Erg
40 Thrusters (45/33 lbs)

Warmup
400m Run

+

Every minute, on the minute, for 15 minutes (3 sets):
Station 1 – Dumbbell Floor Press x 7-8 reps @ 21X1
Station 2 – Push-Ups x 20 reps
Station 3 – Hanging Leg Raises x 8 reps @ 21X1
Station 4 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Left)
Station 5 – Single-Arm Dumbbell Row x 6-8 reps @ 21X1 (Right)

Pre-Strength/Skill prep
3 sets with an empty barbell of:
Snatch Grip Romanian Deadlift x 3 @ 3011
Muscle Snatch x 3
Shoulder Press from Behind the Neck x 3
Overhead Carry x 25 meters

Skill
Snatch EMOM x 8 *every :90sec

lift off
slow pull power Snatch
Snatch

Cash Out
Three sets of:
Turkish Get-Ups x 3 reps each arm
(goal is at least as heavy as on August 30)
Rest 30-45 seconds
KB Halo x 10 reps 5 each direction
Rest 30-45 seconds
100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm
Rest 30-45 seconds

rest 3mins

Rounds in 7mins –
x
Assault Bike 9/6 Calories
12 Air Squats
9 KBS (Russian)

rest 3mins

Rounds in 5mins –
x
Row 150/125m
5 Burpees
7 Slam Balls

Warmup
Row 2mins Easy
Row 2mins Moderate
Row 2mins Easy

+

12 min EMOM

1) Single arm Single leg plank hold :15/side

2) Alternating Kettlebell Z Press x 8

3) KB crossbody step ups *https://www.instagram.com/p/B1Fk2rblE96/?igshid=1hmuckn7899au

4) Ring mountain climbers :30sec *feet in rings

EMOM X 8

~pause at mid shin and above knee ~70%

Pre-Strength Warmup
Every 90 seconds, for 12 minutes (4 sets) of:

Station 1 – Dumbbell Bench Press x 6 reps @ 21X1
Station 2 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

WOD
For time:

15 Strict Handstand Push-Ups
30 Alternating Single-Leg Squats (Pistols)
45 Kettlebell Swings (24/16 kg)
60 Push-Ups
45 Kettlebell Swings (24/16 kg)
30 Alternating Single-Leg Squats (Pistols)
15 Strict Handstand Push-Ups

Strength
Every 90 seconds, for 12 minutes (8 sets) of:

Bench Press x 3 reps @ 21X1

Goal is to perform this at 75-80% of 1-RM bench press with a pause.

Note that this is the same tempo prescription; you will control the descent of the barbell, once the barbell touches your chest count “one-one thousand,” then drive the barbell back up to full lockout as quickly as possible.

Unbroken Sets:

10-9-8-7-6-5-4-3-2-1
Dual KB Sumo Deadlift 70/53 per hand
Dumbbell Bench Press 60/35
Dual KB Clean 53/35 hand

Strength
Every 90 seconds for 9 minutes (6 sets):

Speed Deadlift x 3 reps @ 60-65% of 1-RM

Reset the barbell every time on the floor…do not perform these touch and go.

Pre-Strength
25 Double Kettlebell Deadlifts
50-Foot Front-Racked Kettlebell Walking Lunges
100-Foot Double Kettlebell Overhead Carry
150-Foot Double Kettlebell Farmer’s Carry

Warmup
*10 min Cap

3 sets of:

:30 second Chin Over Bar Hold
100-Foot Plate Pinch Walk (35/25 lbs)
20 Sit-Ups
100-Foot D-Ball or Sandbag Bearhug Carry (HEAVY)

Rest 60 seconds