Warm-up: Coach’s Choice
Strength/Skill: Snatch (20 Minutes to Find 1 RM,20 Minutes to Find 1 RM)
WOD: For Time (10 Minute Cap)
21-15-9
Snatch (75/55)(55/35)
Chest to Bar
Stimulus/Focus: The workout will be taxing on the grip and shoulders. Try to do large sets on snatch. If you can string together chest to bars, aim for moderate sets, knowing your grip will be taxed. If not, singles for the win it is!
Cool Down: 3 Rounds
100 Meter Row
10 Strict Push Ups
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements
WOD: 3 Rounds for Total Reps
1 Minute at Each Station
*ME Dumbbell (Power) Snatches (Alternating from the Ground)
*100 Meter Sprint
*ME Dumbbell Overhead Squats (Equal Reps on Each Side)
*100 Meter Run
*ME Dumbbell Thruster
*100 Meter Run
*ME Dumbbell Lunge (Round 1-Overhead; Round 2-Front Rack; Round 3-Farmer’s Carry Style)
*100 Meter Run
Stimulus/Focus: No prescribed weights. No set reps. Just time to practice dumbbell movements. You might see one of these in the Open!
Cool Down: ROMWOD
Warm-up: Coach’s Choice
Strength/Skill: Hang Power Clean (20 Minutes to Get Heavy for the Day)
WOD: 7 Two-Minute Rounds
6 High Hang Power Cleans (95/65)
4 Hang Power Cleans (95/65)
2 Power Cleans (95/65)
12 Box Jumps (24/20)
Stimulus/Focus: Work as quickly as you can to give yourself as much time to rest as possible. Try to keep your rounds close to the same time.
Cool Down: Tabata Plank Knees to Elbow
Warm-up: Coach’s Choice
Strength/Skill: Review the Movements and Get Ready to Work!
WOD: Happy 57th Birthday, Coach Marc!
“Filthy 57” (57 Minute Time Cap)
57 Box Jumps (24/20)
57 Jumping Pull-ups
57 Kettlebell Swings (1/25)(25/15)
57 Step Lunges
57 Knees to Elbows
57 Push Press, (45/25)(25/15)
57 Back Extensions
57 Wall Balls (20/14)(14/10)
57 Burpees
57 Double Unders
Stimulus/Focus: All the things! Aim for short work and short breaks.
Cool Down: Wish Coach Marc a Happy Birthday!
Warm-up: Coach’s Choice
Strength/Skill: Split Jerk (6 x 6 x 6 x 6 x 6 x 6)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (15 Minute Cap)
400 Meter Slam Ball Run
21 Slam Balls
400 Meter Slam Ball Run
15 Slam Balls
400 Meter Slam Ball Run
9 Slam Balls
400 Meter Slam Ball Run
*RX: *(30/20)(20/15)
Stimulus/Focus: Taxing on the whole body. Challenge yourself to see if you can keep from putting the slam ball down until the workout is finished.
Cool Down: 400 Meter Run with the Slam Ball from the WOD . . . Just Kidding!
50 Slam Ball Sit Ups
Open Gym
Make up a missed wod:
This is your chance to make up a WOD you may have missed on your rest day.
Work on a goat:
Do you have any movements that you suck at, or hate to do? Then work on mastering them!
Mobility:
Sore? Fix that!
Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 5 x 5 x 5 x 5)
Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Crossfit Games Open 21.2 RX (Ages 16-54) 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
Time cap: 20 min
Crossfit Games Open 21.2 Scaled (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: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
Crossfit Games Open 21.2 Teens RX (Ages 14-15) 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: 20-lb. dumbbell, 20-in. box
M: 35-lb. dumbbell, 24-in. box
Time cap: 20 min
Crossfit Games Open 21.2 Teens Scaled (Ages 14-15) 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: 10-lb. dumbbell, 20-in. box (step-ups permitted)
M: 20-lb. dumbbell, 24-in. box (step-ups permitted)
Time cap: 20 min
Crossfit Games Open 21.2 Masters RX (Ages 55+) 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: 20-lb. dumbbell / 20-in. box (step-ups permitted)
M: 35-lb. dumbbell / 24-in. box (step-ups permitted)
Time cap: 20 min
Crossfit Games Open 21.2 Masters Scaled (Ages 55+) 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: 10-lb. dumbbell, 20-in. box (step-ups permitted)
M: 20-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (DB from WOD)
10 DB Squats
Warm-up: Coach’s Choice
Strength/Skill: Back Squat (3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: CrossFit Games Open 16.2
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Scaled
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 115#
*Round 5 – 7 @ 185# / 135#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Teens 14-15
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 95# / 55#
*Round 2 – 13 @ 115# / 75#
*Round 3 – 11 @ 135# / 95#
*Round 4 – 9 @ 155# / 105#
*Round 5 – 7 @ 185# / 115#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Teens Scaled
4-Minute AMRAP + Bonus Time of:
25 Hanging Knee Raises
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 95#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Masters 55+
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 115# / 65#
*Round 2 – 13 @ 135# / 85#
*Round 3 – 11 @ 155# / 105#
*Round 4 – 9 @ 185# / 125#
*Round 5 – 7 @ 205# / 145#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
CrossFit Games Open 16.2 Masters 55+ Scaled
4-Minute AMRAP + Bonus Time of:
25 Sit Ups
50 Single Unders
Squat Cleans*
*Round 1 – 15 @ 65# / 45#
*Round 2 – 13 @ 85# / 65#
*Round 3 – 11 @ 105# / 75#
*Round 4 – 9 @ 125# / 85#
*Round 5 – 7 @ 145# / 105#
Time extends by 4-minutes when completing a round. If you complete Round 5, your score is the time you finish.
Cool Down: 400 Meter Run
Warm-up: Coach’s Choice
Strength/Skill: Review Movements
WOD: CrossFit Games Open 16.4 and 17.4
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit Games Open 17.4 Teens
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Handstand Push-ups
Boys 14-15 – 135# Deadlift + 14# Wall-Ball
Boys 16-17 – 225# Deadlift + 20# Wall-Ball
Girls 14-15 – 95# Deadlift + 10# Wall-Ball
Girls 16-17 – 155# Deadlift + 14# Wall-Ball
CrossFit Games Open 16.4 and 17.4 Teens Scaled
13-Minute AMRAP:
55 Deadlifts
55 Wall-Ball Shots
55 Calorie Row
55 Hand-Release Push-ups
Boys 14-15 – 95# Deadlift + 14# Wall-Ball
Boys 16-17 – 135# Deadlift + 14# Wall-Ball
Girls 14-15 – 65# Deadlift + 10# Wall-Ball
Girls 16-17 – 95# Deadlift + 10# Wall-Ball
CrossFit Games Open 16.4 and 17.4 Masters 55+
13-Minute AMRAP:
55 Deadlifts, 185# / 125#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Push Press, 95# / 65#
CrossFit Games Open 16.4 and 17.4 Masters 55+ Scaled
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#Cool Down
Cool Down: 55 Ab Mat Wall Balls
