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...Continue Reading
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...Continue Reading
Warm-up (No Measure) Pre-Back Squat: single-under x 100 pause goblet squat x 5 pause hip bridge x 5 jump squat x 10 * Complete 2 sets ** Rest 20-30 seconds between each movement Back Squat (5@40% – 5@50% – 5@60%) *This is a deload week. Don’t neglect attention to detail because the weight is relatively...Continue Reading
Warm-up (No Measure) Complete the following: cal row x 10 (slow) hollow body hold x 30sec superman hold x 30sec single arm kb russian swing x 8/each arm single arm kb press x 8/each arm cal row x 10 (faster) hanging knee raise x 6 dumbbell hang clean x 6/each arm dumbbell push press x...Continue Reading
Benchmark Metcon Make 3 attempts at each of the following: Max set of toes-to-bars Max set of ring dips Broad jump for distance Then, Row 2,000 meters for time Rest as needed between exercises. Scaling: This workout includes 3 max-effort gymnastics attempts followed by a benchmark row test. For the gymnastics attempts, choose modifications of...Continue Reading
Warm-up (No Measure) Complete 2 Rounds: Banded Hip-Bridge (2 Sec. Pause) x 8 Rest 20 sec Seated Box Jump x 8 Rest 20 sec Knees over hips x 8 (2 Sec. Hold) x 8 Rest 20 sec Ring Rows x 8 (Tempo: 3111) Power Snatch + Overhead Squat (1-1-1-1-1) Build to a heavy single. Metcon...Continue Reading
Warm-up (No Measure) General Warm-Up: Complete 3 Rounds: Hollow Body Hold 15sec. Rest 15 sec Superman Hold 15sec Rest 15 sec Bottom Squat Hold 15sec Rest 15 sec Hang From Bar 15sec Specific Warm-Up: After movement standards are discussed for the Metcon, perform the following prior to the WOD. Allow for small rest period after...Continue Reading
Snatch (EMOM 10) Perform 1 rep every minute. Build to your heaviest lift for the day. Metcon (AMRAP – Rounds and Reps) AMRAP 12 5 Power Snatch 10 T2B 15 Box JumpsContinue Reading