Warm-up: Coach’s Choice
Strength/Skill: Deadlift (4 x 3)
Use 85% for all sets. Lift on a 2-minute clock.
WOD: “GI Karen”
5 RFT (25 Minute Cap)
20 Burpee Pull Ups
30 Wall Balls (20/14)
Stimulus/Focus: What better way to do Karen and GI Jane than to put them together?! Have fun!
Cool Down: 400 Meter Run with Wall Ball
Warm-up: Coach’s Choice
Strength/Skill: Get Ready to Run!
WOD: 5k Run (Time)Max Effort 5k Run
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Power Snatch (2 x 2 x 2 x 2 x 2 x 2)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 15 Minute AMRAP
5 Power Snatch (70% of heaviest double from today)
10 Ab Mat Sit Ups
15 Double Unders
Stimulus/Focus: This workout should allow you to keep moving. The weight isn’t heavy and the rep scheme is short. Try to do all work unbroken.
Cool Down: Tabata Superman Holds
Warm-up: Coach’s Choice
Strength/Skill: Ring Work / Muscle Up Progressions
WOD: 10 RFT (20 Minutes)
10 Floor Press (135/95)
2 Ring Muscle Ups
Stimulus/Focus: Destroy those arm and chest muscles! A pull and a double push workout. Try to go unbroken if you can, but in two sets if you can’t.
Cool Down: 2 Rounds
10 Toes to Rings
100 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review movements for 21.3 and 21.4!
WOD: 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 immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click hereCrossfit Games Open 21.3 Masters RX (Ages 55+) (Time)For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 minTo learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click hereCrossfit Games Open 21.3 Teens RX (Ages 14-15) (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 immediately upon completing or reaching the time cap for 21.3.
F: 45lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 minTo learn more about Crossfit Games Open 21.3 Teens RX (Ages 14-15) click hereCrossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 minTo learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click hereCrossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (Weight)Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 minTo learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click hereCrossfit Games Open 21.4 Teens RX & Scaled (Ages 14-15) (Weight)Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 minTo learn more about Crossfit Games Open 21.4 Teens RX & Scaled (Ages 14-15) click hereCool DownCheer the next heat on!
Warm-up: Coach’s Choice
Strength/Skill: Review WOD Movements
WOD: Deck of Cards for Time
*Hearts: Buprees
*Spades: Ab Mat Sit Ups
*Diamonds: Strict Push Ups
*Clubs: Air Squats
The clock starts. In small groups, one person turns over a card. The suit indicates the movement. The number dictates the reps. An ace is one rep. All face cards are ten reps. Jokers are 400 meter runs. Everyone in the group does the required reps. Then the next person flips over a card. This continues until the group has gone through the entire deck.
Stimulus/Focus: Just have fun! Active recovery day before 21.3!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift High Pull (5 x 5 x 5 x 5 x 5 )
Start at 75% and get as heavy as possible. Lift on a 3-minute clock.
WOD: 4 RFT (20 Minute Cap)
25 Sumo Deadlifts (185/135)
15 Seated Dumbbell Presses (35/20)
400 Meter Run
*275/185; 50/35
Stimulus/Focus: A pull, push, and run! A barbell and a dumbbell. All the things. Deadlifts might be in singles. Aim to do the presses in two or three sets per round, with short breaks in between them. Push hard on the run.
Cool Down: 3 Rounds
5 Barbell Rollouts
10 V-Ups
Warm-up: Coach’s Choice
Strength/Skill: Power Clean (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (18 Minutes)
-21-15-9-15-21-
Power Cleans (95/65)
Wall Balls (20/14)
*Every (-) Complete 5 Chest to Bar Pull Ups
Stimulus/Focus: The rep count should allow you to do a lot of this unbroken. Push yourself to do so as much as you can. The power cleans will likely need to be broken. Keep sets larger and try to take short breaks in between them.
Cool Down: 50 Wall Ball Ab Mat Sit Ups
Warm-up: Coach’s Choice
Strength/Skill: Snatch from Below the Knee
(15 Minutes to Work the Skill)
WOD: 4 RFT (16 Minute Cap)
15 Double Unders
30 Alternating Hang KB Snatches (1.5/1)
10 KB Overhead Squats (1.5/1) (5 per side)
Stimulus/Focus: This will be a challenging metcon for most. Try to do the dubs unbroken and the snatches in no more than 3 sets with short breaks in between them. The overhead squats will test most people, but try to pick a weight you can do unbroken on each side. You may have two different kettlebells-one for the snatches and one for the OHS.
Cool Down: 3 Rounds
5 Burpees over the kettlebell
100 Meter Carry with the kettlebell (Switch Hands at Turn Around)
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: 15 Minute GAFAP
1 Double Under
1 Kettlebell Swing (1.5/1)
1 Up and Over
2, 3, 4 . . .
Stimulus/Focus: Active recovery before 21.2 tomorrow. Work as hard as you want to work.
Cool Down: ROMWOD
