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CrossFit Games Open 21.3 Crossfit Games Open 21.3 RX (Ages 16-54) (Time) For total time: 15 front squats 30 toes-to-bars 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 chest-to-bar pull-ups 15 thrusters Then, rest 1 minute before continuing with: 15 front squats 30 bar muscle-ups 15 thrusters Workout 21.4 begins...
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Hanging L-Sit (5 x 15 sec) Metcon (No Measure) 4 RNFT (Rounds Not For Time) 1 turkish get-up (heavy) 2 muscle-up (bar or ring) 3 stone clean (heavy) 4 triple-under
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Metcon (Time) Lyla 10-9-8-7-6-5-4-3-2-1 reps for time of: Muscle-ups Bodyweight clean and jerks Scaling: This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps, eliminate the early rounds to reduce the total number of reps. Newer athletes should substitute with both gymnastics pulling AND...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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Warm-up – Roll out calves, glutes, lats, and t-spine – Check chest, biceps and triceps for any unnecessary tension. If they feel tight, address them as well. – Ankle Flexion: 3 Sets, 8 reps each ankle. (Video below) 1. Sit on the floor with your legs stretched out in front of you. 2. Secure the...
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Warm-up 0-5:00 Briefing 5:00-30:00 Single Deadlift Banded Side Steps Spanish Squats MB Thruster Pullaparts OH Pullaparts Banded Press Outs Shoulder 360 Glide Kipping Swings Muscle Up Practice Jump Rope Practice Metcon (Time) 12 RFT 6 Wall Balls 24 Double Unders 3 Bar Muscle Up
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Warm-up (No Measure) Pick drill 5 Rds 30:30 Row 45s Plank 30s Side Plank 10 V Ups 10 Situps Ring Support Dip Support Ring Row Dips Muscle Ups Metcon (Time) 400/40/4 300/30/3 200/20/2 100/10/1 Meter row/Situps/Muscle Ups
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Warm-up Banded 90/90 rotations DB Press 2×6 Build Push press prep: Dip, drive Dip, drive, press Rhythm: 1-and-2 Metcon prep: Front squat Thruster Ring support Ring dip Ring pull up Muscle up Push Press (5×2) *Across **Focus on the rhythm component. ***A confident yet challenging effort. Metcon (AMRAP – Rounds and Reps) Amrap 12 Muscle...
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Mamba & GiGi (AMRAP – Rounds and Reps) Amrap 18 5 Ring Muscle ups (pull-ups/C2B) 8 Power Cleans 24 Box Jumps 13 Burpees From CrossFit Invictus: “Today’s tribute to the legendary NBA All-star who’s work ethic remained unparalleled over the years. This workout, originally posted by us on April 13th 2016 in honor of his...
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12 Days of Christmas (Time) 1 Muscle-up 2 Burpees 3 Chest to Bar 4 Push-ups 5 Pull-ups 6 Thrusters 7 Bar Over Burpees 8 KBS 9 Sit-ups 10 Iron Mikes 11 KB Taters 12 Box Jumps 12 Days of Christmas #2 (Time) 1 Chest to Bar 2 Burpees 3 Pull-ups 4 Push-ups 5 Ring Rows...
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