Monday 2017.12.11

Prepare, scale and score the 20-minute AMRAP

Use a pace you can repeat while keeping control of the bar and push-ups. There is no required five-round target. Set a 20-minute timer; complete the three movements in order and repeat, resting when needed. Stop or modify the movement when control breaks down rather than increasing speed to preserve a round count.

Setup and warm-up

• Set aside a clear barbell area, suitable plates and floor, a push-up space and a measured 400 m route. For an out-and-back route, measure 200 m to the turnaround. Keep the route clear of traffic and transitions away from other lifters.
• Start with a few minutes of easy walking or jogging and comfortable unloaded squats/hinges. Rehearse several light snatch reps and your chosen push-up variation, then take an easy practice trip to the route entrance.
• Use the power snatch only if you already control the pull and overhead receiving position. Establish the start position, keep the bar close, extend the hips and knees, and receive with a stable overhead position before standing. Review CrossFit’s snatch fundamentals and warm-up; get coaching if those positions are unfamiliar.

WOD Fever modified example: keep the 20-minute limit, use 8 light hang power snatches only if that variation is already established, 10 incline push-ups on a stable exercise support, and a measured 200 m run or brisk walk. Reduce load first; if overhead receiving is not controlled, use 8 light deadlifts as a separately logged hinge substitution. That changes the movement and is not an equivalent snatch score.

Score without converting meters into reps

One round is 8 snatches, 10 push-ups and the complete chosen run distance. Record completed rounds, then extra lifting/push-up reps and any partial final run separately. Example: 3 rounds + 18 reps + 200 m of a 400 m run. Note every scale and the route so a later comparison uses the same session.

Session log

Select and copy this template into your training notes. Edits in this box are not automatically saved; copy them before leaving.

Review the movement guide, or use the bodyweight workout chooser when the barbell setup is unavailable.

Coaching reference: CrossFit’s scaling guidance discusses adjusting load, repetitions and duration. The numerical examples here are WOD Fever adaptations, not official CrossFit prescriptions.