Warm-Up:
Coach’s choice
WOD prep:
Prep the Movements of the workout
WOD:
Opens WOD 20.4 Time cap: 20 minutes
For time:
30 box jumps
15 clean and jerks, 65 | 95 lb.
30 box jumps
15 clean and jerks, 85 | 135 lb.
30 box jumps
10 clean and jerks, 115 | 185 lb.
30 single-leg squats
10 clean and jerks, 145 | 225 lb.
30 single-leg squats
5 clean and jerks, 175 | 275 lb.
30 single-leg squats
5 clean and jerks, 205 | 315 lb.
♀ 20-in. box
♂ 24-in. box
WORKOUT VARIATIONS:
Rx’d (Ages 16-54)
♀20-in. box, single-leg squat, C&J 65-85-115-145-175-205
lb.
♂24-in. box, single-leg squat, C&J 95-135-185-225-
275-315 lb.
Scaled (Ages 16-54)
♀20-in. box, 14-lb. medicine-ball step-up, C&J 35-55-75-
95-115-135 lb.
♂ 24-in. box, 20-lb. medicine-ball step-up, C&J 65-95-
115-135-155-185 lb.
Teenagers 14-15
♀20-in. box, single-leg squat, C&J 35-55-75-95-105-115
lb.
♂24-in. box, single-leg squat, C&J 65-95-115-135-155-185
lb.
Scaled Teenagers 14-15
♀20-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-
85-95 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-
125-145 lb.
Masters 55+
♀20-in. box, 14-lb. med-ball step-up, C&J 65-75-95-105-
125-145 lb.
♂24-in. box, 20-lb. med-ball step-up, C&J 95-115-135-
155-185-205 lb.
Scaled Masters 55+
♀16-in. box, 14-lb. med-ball step-up, C&J 35-45-65-75-
85-105 lb.
♂20-in. box, 20-lb. med-ball step-up, C&J 45-65-85-105-
125-145 lb.
Post WOD:
Agile 8
CFS Brief:
Save the date, CFS Holiday Party Saturday, December 14th @ Skybokx 109 in Natick.
CFS 21 Day Complaint Free Challenge.
See the detailed post. The challenge starts whenever you get your bracelet.
20.4: 201 – 20″ box, 45#/55#/65#/75#/85# on the C&J
As with many movements, I haven’t had a chance to figure out my C&J weight, so prior to today, the heaviest I had done was 50#. Hannah set me up with a good and challenging weight progression. The med-ball step-ups were harder than I expected. When I started my second round of step-ups, I knew I didn’t have a lot of time left and wanted to get to try the C&J again. I pushed hard to get through them and had time to complete 1 C&J at 85# before collapsing.
Thanks Tyler for the encouragement. Thank you Hanna for helping me find a good challenge this morning.
20.4: 120 Reps Rx (11:03 Tiebreak) Happy with how I did this morning, and after some post-workout discussion, I am going to try a slightly different strategy and do this one again to see what difference comes of it – just for the fun of it 🙂 Ilana was once again an eagle-eye judge! She counts really well and was solid even when the numbers got over twenty. Thanks Hanna for getting us going quickly as it was tight on time with two 20-minute heats to run. By the way, your hair looks great!
Nice work Jamie!! Way to push yourself through and take on the challenge!!
203rx
126 RX