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Front Squat 5@45% 5@55% 3@70% 3@80% 3+@90% Metcon (Time) 30-20-10 KBS Toes to Bar 50 Double Unders after every round
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Metcon (Time) With a pair of dumbbells, 4 rounds for time of: 50-meter weighted lunge 350-meter farmers carry ♀ 30-lb. DBs ♂ 45-lb. DBs Scaling: This workout will tax your grip. Reduce the dumbbell load so you can move with limited rest on both the lunges and carries. Intermediate Option: With a pair of dumbbells,...
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Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box M: 50-lb. dumbbell, 24-in. box...
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Metcon (No Measure) Tabata (20 sec work/10 sec rest; 8 rounds) sit-ups fore-arm plank *Complete tabata sit-ups, rest 3 minutes, then complete tabata fore-arm plank Metcon (Time) 4 RFT: 200 single-under 400m run
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Press (5@45% – 5@55% – 5@65% – 5@75% – 5+@85%) *Utilize your heavy single from last Thursday (3/11/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (AMRAP – Rounds) AMRAP 10 10 cal bike 10 push press 10 back squat F/M: 65lb/95lb
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Rope Climb (15 Min) This is intended to be 15 minutes of practice. Complete one of the following rep schemes: a. 6 Full climb b. 8 Half-climb c. 10 scaled climb Metcon (Time) For Time: 200m run 5 burpee 5 toes-to-bar 400m run 10 burpee 10 toes-to-bar 600m run 15 burpee 15 toes-bar 800m run...
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Front Squat (5@45% – 5@55% – @65% – 5@75% – 5+@85%) *Utilize your heavy single from last Monday (3/8/2021). Take 90% of that number, then utilize that to formulate your numbers based on the prescribed percentages. Metcon (Time) For Time: 50 cal row 50 db hang C&J 30 cal row 30 db hang C&J 10...
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Warm-up (No Measure) Complete 1-2 sets: Prone scorpion x 5/each way Deadbug x 5/each way Kb single leg deadlift x5/each leg Box step up x5/each leg Broad jump x 5 Iron mikes x 5/each way V-ups x 5 Box jump x 5 Metcon (Time) 3RFT: 50 ft lunge 25 box jumps 50 ft lunge 25...
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Crossfit Games Open 21.1 RX (Ages 16-54) (Time) For Time: 1 wall walk 10 double-unders 3 wall walks 30 double-unders 6 wall walks 60 double-unders 9 wall walks 90 double-unders 15 wall walks 150 double-unders 21 wall walks 210 double-unders Time cap: 15 min To learn more about Crossfit Games Open 21.1 RX (Ages 16-54)...
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Press (10 Min) Build to a heavy single for the day. Discuss and Demonstrate the following: – “Squeeze glutes” – “Rib cage down” – “Drive with elbows” – “Chin back” Warm-up: In as few as 2-3 sets of 5-6 reps, ensure each athlete understands the keys to performing well. Warm-up can be performed with pvc...
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