Dynamic Warm Up- Mobility Prepare for:


WOD: CF Open 20.4

For time:  Time Cap. 20 Minute
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.

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

 

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