Complete as many rounds as possible in 15 minutes of:
200-m run
100-m farmers carry
20 dumbbell front squats
♀ 35-lb. dumbbells
♂ 50-lb. dumbbells
Post rounds completed to comments.
Rest Day
Post thoughts to comments.
Practice planks for 20 minutes.
Deadlift 5-5-5-5-5-5-5 reps
Post loads to comments. | Compare to 100206.
For time:
10 strict muscle-ups in AFSAP
100-ft. handstand walk in AFSAP
10 strict muscle-ups in AFSAP
Each time you break, stop and L-sit from the floor for 20 seconds.
Post time to comments.
Complete as many rounds as possible in 15 minutes of:
5 strict toes-to-bars
10 GHD sit-ups
15 hip extensions
Post rounds completed to comments.
Rest Day
Post thoughts to comments.
On a 25-minute clock, 5 rounds of:
Row for 50 seconds, rest 10 seconds
Row for 40 seconds, rest 20 seconds
Row for 30 seconds, rest 30 seconds
Row for 20 seconds, rest 40 seconds
Row for 10 seconds, rest 50 seconds
Post total distance rowed to comments. | Compare to 180107.
50-40-30-20-10 reps for time of:
Medicine-ball cleans
Push press wall-ball shots
♀ 20-lb. ball, throw to 9 ft.
♂ 30-lb. ball, throw to 10 ft.
Post time to comments.
Overhead squat 3-3-3-3-3 reps
Practice scales and stretch for 20 minutes.
Post loads to comments. | Compare to 181204.
Rest Day
Post thoughts to comments.
4 rounds for time of:
400-m run
1-minute handstand hold
Post time to comments.
Hang squat clean 1-1-1-1-1-1-1-1-1-1 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 061208.
Rest Day
Post thoughts to comments.
21-15-9 reps for time of:
Deadlifts
Inverted burpees
♀ 185 lb. ♂ 275 lb.
Post time to comments.
For time:
1 round of:
30 strict pull-ups
60 push-ups
90 squats
Then, 2 rounds of:
15 strict pull-ups
30 push-ups
45 squats
Then, 3 rounds of:
10 strict pull-ups
20 push-ups
30 squats
Post time to comments.
Complete as many rounds in 15 minutes as possible of:
5 dumbbell push jerks
7 box jumps
♀ 35-lb. DBs, 24-in. box
♂ 50-lb. DBs, 30-in. box
Post rounds completed to comments. | Compare to 100703.
Rest Day
Post thoughts to comments.
Back squat 3-3-3-3-3 reps
Practice SLIPS for 20 minutes.
Post loads to comments. | Compare to 180126.
For time:
1 round of:
150 double-unders
30 push presses, ½ body weight
6 legless rope climbs, 15 ft.
Then, 2 rounds of:
75 double-unders
15 push presses, ½ body weight
3 legless rope climbs, 15 ft.
Then, 3 rounds of:
50 double-unders
10 push presses, ½ body weight
2 legless rope climbs, 15 ft.
Post time to comments.
Weighted dip 3-2-2-2-1-1-1-1-1 reps
Practice descending from a handstand for 20 minutes.
Post loads to comments.
Compare to 141007.
Rest Day
Post thoughts to comments.
21-15-9 reps for time of:
Bench presses
Squat cleans
♀ 125-lb. bench, 95-lb. clean
♂ 185-lb. bench, 135-lb. clean
Post time to comments.
For 20 minutes:
Run 400 m
Rest precisely the same amount of time as the previous run
Practice SLIPS for 30 minutes.
Post distance to comments. | Compare to 100715.
5 rounds for time of:
30 wall-ball shots
30 box jumps
♀ 14-lb. ball to 9 ft., 20-in. box
♂ 20-lb. ball to 10 ft., 24-in. box
Post time to comments.
Rest Day
Post thoughts to comments.
Ricky
Complete as many rounds as possible in 20 minutes of:
10 pull-ups
5 dumbbell deadlifts
8 push presses
♀ 50-lb. DBs, 95-lb. barbell
♂ 75-lb. DBs, 135-lb. barbell
Post rounds completed to comments. | Compare to 111230.
4 rounds for time of:
Run 400 m
50 walking lunges
Post time to comments.
Rest Day
Post thoughts to comments.
Workout 20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots
♀ 14-lb. ball to 9 ft.
♂ 20-lb. ball to 10 ft.
Read the scorecard for full event details.
Post time or reps completed under the cap to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
For time:
Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters
Post times to comments. | Compare to 160315.
