20191021

Pic courtesy of BoxRox. Hope everyone enjoyed 20.2! Now, time to get ready for 20.3!
The live announcement for the 20.3 CrossFit Open workout is set for October 24 and will be hosted by the Norwegian CrossFit Championship. Norwegian nationals Kristin Holte and Nicolay Billaudel will battle each other at CrossFit Gamlebyen. Tune in on the CrossFit Games website at 5pm local.

WOD:

AMRAP 20:

5 Deadlifts (115/75)

5 Hang Power Cleans (115/75)

5 Front Squats (115/75)

5 Push Press (115/75)

5 Back Squat (115/75)

So, I would take a “DT” meets “Bear Complex” approach to these rounds.  Meaning, if you have to break on reps, do it before you hit the last of a movement, then go right into the next movement.  Ex. I knock out 4 deadlifts in a row, drop the bar for a quick second, shake out my arms, pick it up for the 5th (making sure I fully lock out).  Once I lock out rep 5, I go directly into my hang power cleans.  If I need the break, after 4 hang power cleans, I drop the bar and shake out my arms.  I pick the bar back up, stand up all the wat, then do my 5th hang power clean.  Once I finish, I leave the bar in the front rack and knock out my 5 front squats.  If I need to, I break after 4 reps, put the bar down, shake it out, then pick it back up in the front rack and knock out rep # 5.  As I come out of my 5th Front Squat, I use the momentum to go into my first push press, trying to knock out all 5 in a row.  If, at #4 of push press, I know my body needs a break, I put the bar down, shake it out, pick it back up and do rep #5.  Upon locking out my 5th rep, I bring the bar down on my back and do my 5 back squats.  Once done, I put the bar down, shake things out, and begin again.

 

Scaling Options:

Bar weight -> 95/65 -> As needed.  Goal is to use one bar for all movements, but can use more than one if a medical issue is hindering one movement. (Elite – 135/95)

 

Cool Down:

Roll out low back/T-Spine – 20 passes per area

 

Tricep mash – 30 sec per side

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