Category: Uncategorized

Warm-up: Coach’s Choice

Strength/Skill: Power Snatch (3 x 3 x 3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock.

WOD: 6 RFT (15 Minute Cap)
10 Power Snatch (70% of heaviest triple from today)
15 Wall Balls (20/14)
*At the top of each minute do three burpees*

Teen/Masters RX: 14/10

Stimulus/Focus: This is going to push you. Try to do your work in no more than two sets. Be ready for the burpees and get them done quickly in order to have as much time to work as possible.

Cool Down: 50 Ab Mat Wall Ball Sit Ups

Warm-up: Coach’s Choice

Strength/Skill: Pause Back Squat (3 x 3 x 3 )

Start at 75% and get AHAP. Lift on a 3-minute clock. Pause for 2 seconds in the bottom of each squat.

WOD: 7 Minute AMRAP
10 Back Squats (95/65)
5 Pull Ups

*RX+: 155/105; Chest to Bar Pull Ups

Teen/Masters RX: 115/75
Teen/Masters RX+: 155/105; C2B

Stimulus/Focus: Short and not-so-sweet! Aim to do all work unbroken. Take short breaks between each set to allow you the ability to do this. Push hard. It is only 7 minutes!

Cool Down: ROMWOD

Warm-up: Coach’s Choice

Strength/Skill: Deadlift (6 x 6)

Use 80% for all sets. Lift on 3-minute clock.

WOD: 5 RFT (12 Minute Cap)
10 Deadlifts (135/95)
50 Double Unders

Teen/Masters RX: 95/65

Stimulus/Focus: Leg burner! Just go. If you can go unbroken, do it!

Cool Down: 3 Rounds
100 Meter Run
5 Strict Toes to Bar
*Scale to kipping T2B or knee raises if needed*

Warm-up: Coach’s Choice

Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1 )

Start at 70% and get AHAP. Lift on a 3-minute clock.

WOD: 21-15-9-15-21 (20 Minute Cap)
Push Press (95/65)
Ring Push Ups
*400 Meter Run at Each Dash*

Teen/Masters RX: 65/45

Stimulus/Focus:  Shoulders and shoulders. Push and push. Rest them on the run! Aim to go unbroken or in two sets on your push press. Keep good form on ring push ups. Break as often as needed to keep that good form.

Cool Down: 3 Rounds
5 Strict Pull Ups
15 Candlestick Raises

Warm-up: Coach’s Choice

Strength/Skill: Clean and Jerk

(20 Minutes to Find Your 1 RM)

WOD: 100 Strict Push Ups for Time (15 Minute Cap)
*Every time you break, do one clean and jerk at 80% of your 1 RM.

*RX+: HSPUs (Kipping is allowed)

Stimulus/Focus: Plan strategically. If your first sets are too big, you may end up doing the later sets in singles. That would be a lot of clean and jerks.

Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions

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!