Fierce

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs

2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats

Warm-up
Warm-up
1 Set:
1:00 Cardio (your choice) (build from easy to moderate)
10 Box Jumps with step down
10 Pistols to a box (lower height each round)
3-6 clean and jerks (build in weight each set)
-then-
build to your 2nd to last weight for clean and jerks in the workout (275/175)

1 Set (at workout pace):
3 Box Jumps (at workout height)
3 Clean and Jerks (95/65)
4 Pistols

Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:

30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Strength
Paused Front Squat (5×3 )
*3 Second Pause in the bottom
**This should not exceed 65% of 1RM Front Squat

Gymnastics
Metcon (Time)
Use your % of week one 3 minute test

50 foot Handstand Walk
plus 40% of your 3 minute test of Wall Walks from week one
–rest 90 seconds–

75 foot Handstand Walk
into 30% of your 3 minute test of Wall Walks from week one
–rest 120 seconds–

100 foot Handstand Walk
into 25% of your 3 minute test of Wall Walks from week one

Scaling:
50 second Handstand hold
plus 40% of your 3 minute test of Wall Walks from week one
–rest 60 seconds–

60 second Handstand hold
into 30% of your 3 minute test of Wall Walks from week one
–rest 120 seconds–

90 second Handstand hold
plus 25% of your 3 minute test of Wall Walks from week one
–rest 60 seconds–

For example:
If your 3 minute test was 13 wall walks
25% would be 3.25 so round down to 3 reps

Finisher
Metcon
3 Sets:
5 Turkish Get Ups (each side)
20 Deadbugs
10 Birddogs (each side)

Post Workout Mobility
:30 Upward Dog Stretch
:30 Downward Dog Stretch
2:00 Frog Stretch

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