C4 CrossFit – CrossFit
Strength
Strict Overhead Press
Set 1 – 5 reps @ 55%
Set 2 – 5 reps @ 65%
Set 3 –3 reps @ 75%
Set 4 – 3 reps @ 85%
Set 5 – 2 reps @ 90%
Set 6 – 10 reps @ 55-65%
Rest 90 seconds to 2 minutes between sets
Metcon
Metcon (Time)
4 Rounds
30 Double Unders (60 singles)
10 Power [...]
C4 CrossFit – CrossFit
Strength
Back Squat
Set 1 – 5 reps @ 80
Set 2 – 3 reps @ 85
Set 3 – 2 reps @ 90%
Set 4 – 3 reps @ 85
Set 5 – 8 reps @ 75
Set 6 – 8 reps @ 75
Rest 2 Minutes
Metcon
Metcon (Time)
“Rabbit’s Delight”
Objective:
Complete as many repetitions as you can, as quickly as you [...]
C4 CrossFit – CrossFit
Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell overhead lunge 50lb/35lb
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)
200-ft. dumbbell front-rack lunge 50lb/35lb
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
C4 CrossFit – CrossFit
Strength
Push or Power Jerk
Every 2 minutes for 10 minutes (5 sets):
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Set 4 – 1 rep @ 88%
Set 5 – 1 rep @ 92%
Rest 2 min
Every minute on the minute for 4 min
Jerk x 1 [...]
C4 CrossFit – CrossFit
Metcon
Metcon (Time)
50 Box Jumps (24/20)
40 STOH (115/75)
30 KB Swings (55/35)
20 Front Squats (115/75)
10 Ring or Bar Muscle Ups (30 Ring Dips)
20 Front Squats
30 KB Swings
40 STOH
50 Box Jumps
Cool Down:
Core – Coach’s choice!!
C4 CrossFit – CrossFit
Strength
Back Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 85%
Sets 4-6 – 2 reps @ 90-95%
Rest 2 min between sets
Metcon
Metcon (AMRAP – Rounds)
10 min AMRAP
10 DL (225/155)
10 Lateral Burpees
10 C2B Pull-Ups
C4 CrossFit – CrossFit
Strength
Snatch (Take 20 min to build to a 1 RM )
Power or Squat Snatch
Metcon
Metcon (Time)
One partner will start on the Rower and the other on the Snatches.
Do single repetitions on Snatches (no touch and go). If you feel good feel free to increase the weight!
Each person will complete 10 rounds
Every minute on [...]
C4 CrossFit – CrossFit
Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)
8 Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 [...]
C4 CrossFit – CrossFit
If you’re doing the open and would like to use the hour for some skill work or a lighter workout, please feel free to do so.
Strength
Clean (Power or Squat)
Every 2 minutes, for 20 minutes (10 sets):
Clean x 1 rep
Build over the course of the 10 sets to today’s heavy.
Metcon
Metcon (Time)
Option 1
Complete rounds [...]
C4 CrossFit – CrossFit
Strength
Push Press
5-5-3-3-1-1-1
Metcon
Metcon (5 Rounds for reps)
Every minute, on the minute, for 25 minutes (5 sets of each):
Minute 1 – 10/7 Cals of Assault Bike or 200/150 meter Row
Minute 2 – 15 Goblet Squats (70/55)
Minute 3 – 20 Push-Ups
Minute 4 – 15 Box Jump-Overs (24/20)
Minute 5 – 30 sec Plank
*If you can’t complete [...]
C4 CrossFit – CrossFit
Strength
Deadlift
Take 12-15 minutes and build to a 3 RM max
Metcon
Metcon (Time)
For time:
21 Hang Cleans (135/95)
21 Toes-to-Bar
10 Lateral Burpees
15 Hang Cleans
15 Toes-to-Bar
10 Lateral Burpees
9 Hang Cleans
9 Toes-to-Bar
10 Lateral Burpees
C4 CrossFit – CrossFit
Strength
Front Squat
Set 1 – 4 reps @ 70%
Set 2 – 3 reps @ 80%
Set 3 – 2 reps @ 90%
Set 4 – 1 rep @ 95%
Set 5 – 2 reps @ 90%
Set 6 – 2 reps @ 90%
Metcon
Metcon (AMRAP – Rounds)
In teams of two, alternate movements to complete as many rounds and [...]
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