Sasquatch Open WOD #4


Issaquah, Redmond, Sammamish – Fitness

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Warm-up (No Measure)

Mobility/ Dynamic Warm Up

10 Plank Ankle Mob (Sport and Spine Video)

30ft High Knees

30ft Butt Kickers

10 Scap Push Ups

10 Scap Pull Ups

10 Tricep Push-Up Forearm Shift (Sport and Spine Video)

60ft Side Shuffle

60ft Karaoke

30ft Bear Crawl Out

30ft Bear Crawl Backwards Back

30ft Crab Walk Out

30ft Crab Walk Back moving all directions,sideways etc..

10 Primal Pull Through

6ea Direction Kettlebell Goblet Squat into Halo Circle (Sport and Spine Video)

30 Jumping Jacks

10 Jump Squats

5 Inchworms with Push Up

Snatch Prep Barbell Warm Up

3 Rounds

3 Eccentric Deadlift

3 Dip Drive Shrug

3 Elbows High and Outside

3 Hang Muscle Snatch (Hip)

3 Hang Power Snatch (Below the Knee)

Warm Up to Snatch weight

—-then—

Movement Practice for Muscle Ups and Scale Option/ Pullups

Energy System Prep Pre WOD 321Go

3 Rounds

5 Power Snatches (Below the Knee)

5 Up Downs

5 Beat Swings

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Scale: CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Masters (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chest-to-bar pull-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Scale: CrossFit Games Open 19.4 Masters Scaled (55+) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 jumping chest-to-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Teens (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

Scale: CrossFit Games Open 19.4 Teens Scaled (Ages 14-15) (AMRAP – Reps)

3 rounds of:

10 snatches 45lb/35lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

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