Complete as many rounds as possible in 20 minutes of:
500-m row
50 single-leg squats, alternating
10 squat snatches
♀ 95 lb. ♂ 135 lb.
Post rounds completed to comments.
3 rounds for time of:
400-m run
21 ring dips
2 legless rope climbs, 15 feet
Post time to comments.
Sumo deadlift 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 180814.
Rest Day
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Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
♀ 35-lb. dumbbells ♂ 50-lb. dumbbells
Read the scorecard for full event details.
Post rounds completed to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
For time:
100 hip-back extensions
Each time you break a set or rest at the bottom, stop and perform 15 wall-ball shots.
Post time to comments. | Compare to 170703.
5 rounds for time of:
5 strict muscle-ups
1-minute L-sit hold
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Rest Day
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5 rounds for time of:
50 double-unders
20 sumo deadlift high pulls
20 GHD sit-ups
20-cal. row
♀ 55 lb. ♂ 75 lb.
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4 rounds of Tabata row, bike, ski erg, jump rope, or other monostructural exercise.
Choose one, or mix and match.
Rest 5 minutes between rounds.
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Post exercise and score for each round to comments.
Rest Day
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Workout 20.1
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
♀ 65 lb. ♂ 95 lb.
Read the scorecard for full event details.
Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
12 minutes of stretching
12 minutes of L-sit practice
12 minutes of handstand practice
12 minutes of plank practice
12 minutes of scales practice
Compare to 190417.
Row 5,000 meters
Post time to comments. | Compare to 190710.
For time:
50 medicine-ball cleans
25 push jerks
50 medicine-ball cleans
♀ 14-lb. ball, 105-lb. jerk
♂ 20-lb. ball, 155-lb. jerk
Post time to comments. | Compare to 170328.
Rest Day
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2 rounds for time of:
75 kettlebell swings
50 GHD sit-ups
Row 1,000 m
♀ 16 kg ♂ 20 kg
Post time to comments.
For time:
200-ft. dumbbell overhead lunge
50 dumbbell box step-ups
50 strict handstand push-ups
200-ft. handstand walk
♀ 35-lb. DB and 20-in. box
♂ 50-lb. DB and 24-in. box
Post time to comments. | Compare to 190308.
Deadlift 10-8-6-4-2 reps
Practice SLIPS for 30 minutes.
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Rest Day
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3 rounds at any pace of:
Max pull-ups
Max-rep bench press (♀ 95 / ♂ 135 lb. )
Max squats in 60 seconds
Post reps to comments. | Compare to 031117.
For time:
Run 1,600 meters
9 thrusters
Run 800 meters
15 thrusters
Run 400 meters
21 thrusters
♀ 75 lb. ♂ 115 lb.
Post time to comments. | Compare to 050729.
Split jerk 1-1-1-1-1-1-1 reps
Post loads to comments. | Compare to 180911.
Rest Day
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5 rounds for time of:
400-m run
15 left-arm kettlebell snatches
15 right-arm kettlebell snatches
♀ 12 kg ♂ 16 kg
Post time to comments. | Compare to 170809.
6 rounds for time of:
8-meter handstand walk
4 strict muscle-ups
2 deadlifts
♀ 235 lb. ♂ 335 lb.
Post time to comments.
Complete as many rounds as possible in 20 minutes of:
15 push jerks
15 box jumps
15 back extensions
♀ 65-lb. barbell and 20-in. box
♂ 95-lb. barbell and 24-in. box
Post rounds completed to comments. | Compare to 051108.
Rest Day
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50-40-30-20-10 reps for time of:
GHD sit-ups
Wall-ball shots
♀ 14-lb. ball to 9-ft. target
♂ 20-lb. ball to 10-ft. target
Post time to comments.
Shoulder press 3-3-3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 181104.
3 rounds for time of:
21 hang squat snatches
Row 500 meters
Plank hold for time equal to row time
♀ 75 lb. ♂ 115 lb.
Post time to comments.
