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workout of the day

HOW TO APPROACH THE WORKOUT
​

Performance
Traditional CrossFit Movements and variety.
Fitness 
The same crossfit methodology and challenge as the performance workouts, but without heavy barbells or high skill movements. Pure fitness without the complexity (oH yeah, and more volume).
*Scaled movements are in red

040221

4/1/2021

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A. Metcon (Rounds and Reps)
5 Min AMRAP
50 Double Unders
12 Deadlifts (155/105)

-Rest 2:00 -


5 Min AMRAP
50 Double Unders
9 Hang Power Cleans (155/105)

-Rest 2:00 -


5 Min AMRAP
50 Double Unders
6 Shoulder to Overhead (155/105)

Scaled
-Scale wt
-Use DB


B. Weightlifting (Weight)
5 Rounds (1:10)
Front Squat + Jerk:
Stay light and build every round

Scaled
Jerk technique


5 Rounds (1:10)
Power Clean + Jerk:
Work up to Medium weight.

Scaled
Power Clean Tech
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040121

4/1/2021

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A. Metcon (No Measure)
3 Rounds
4-8-12
Dips
Strict Pull Ups / Ring Rows x 2

3 Supersets
12 Dumbbell / Barbell Bench Presses (moderate weight or 60%)
12 T Bar Rows (moderate weight) (neutral grip)

4 Supersets
15 Push ups
15  wide grip inverted rows

OR

25 min AMRAP
Max Cal Row

(Every 5 mins)
5 Wall Walks
10 DB Strict Press
15 GHD Sit Ups
20 Wtd Jumping Jacks (2.5)

B. Mobility
Upper Body
Wrist stretches (2 mins)
Supine Grip Dead Hang (2 x 20 sec hold - 20 sec rest)
Shoulder Opener from the ground (1 min each side)
Foam Roll Lats (1 min each side)
PVC Pipe External rotation drill (1 min each side)
Scap Angel (1 min each side)

Lower Body
Hamstring Roll (1 min each side)
Single Leg Pike on DB (30 sec each) + Dual Leg Pike on DB (30 sec)
Butterfly stretch (1 min)
Couch stretch (1 min each side)
Pigeon Pose (1 min each side)

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033121

3/30/2021

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A. Metcon (Rounds and Reps)
(0:00 - 15:00)
150 Tabata MB Ab Mat SU (25/20)

Then,
AMRAP
5, 6, 7, 8, 9, 10...
Deadlifts (225/155) (Rx+ 285/185)
Toes to Bar
*15 Double Unders after each round

(15:00 - 19:00)
REST

B. Metcon (Time)
(19:00 - Finish)
4 Rounds
5 Hang Squat Clean + Front Squat (135/95) (RX+ 155/105)
10 Burpees over the bar

C.  Accessory

4 Rounds

15 Straight Arm Banded Pull Downs
15 Reverse Sit Ups (Rx+ Weighted with a MB)
15 Straight Leg weighted crunch
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033021

3/29/2021

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A. Metcon (Weight)
Strict Press 3 x 10
Push Press 3 x 8
Push Jerk 3 x 6
*Just build heavier from round to round
​
B. Metcon (Time)

3 Partner WOD (27 min Cap)
2 Rounds
P1 - 800m Run
P2 - Max Cal Row
P3 - AMRAP (Reps)
5 Power Cleans (135/95) (Rx+ 185/125)
10 Pull Ups
15 Push Ups
*Partners transition when P1 finishes run.
** MetCon is done when everyone has run twice.
***Also score total rep on the Power Cleans, Pull Ups, Push Ups,  and calories.
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032920

3/28/2021

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A. Warm-up
5 min AMRAP
3, 4, 5, 6, 7....
MB Lunge, MB Lunge, MB Squat
Supermen w/ 1 sec at top

B. Back Squat
Pause Back Squat + Back Squat 
8 Rounds (1:15)
Pause Back Squat (3 sec @ bottom) + Back Squat
*Work up in weight each set.
* When done set up bar for front rack cyclist squat

C. Metcon (Time)
"Let's be fast then"
3 Rounds (16 min Cap)
400m Run
30 Walking Lunges
20 UNBROKEN WALLBALLS (20/14)

D. Metcon (No Measure)
3 Rounds
- 24 Reverse Lunges (12 L/12R) (Farmers hold)
- 20 MB Russian Twists (each side)
- 5 - 3 Position DL (Knee, below knee, Ground) @40% of 1RM
3 Rounds
- 12 MB Squat Jumps
- DB Hollow Flutter Kicks
- 12 Front Rack Cyclist Squat @40% of 1RM
*On all lifts challenge yourself

E. Accessory (Post Class)
1-Mile Run (Time)
Max Effort 1-Mile Run
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032721

3/26/2021

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8am Intro

9am Advanced

A. Metcon (Time)
Partner WOD
12 Rounds (Relay Style)
15 GHD sit ups (OR 25 Ab Mat SU)
3 Snatches (155/105) (Rx+185/125)
25' HS Walk or 3 Wall Walks
3 Snatches (155/105) (Rx+ 185/125)

B. Metcon (No Measure)
4 Rounds
30 sec Rack March (95/65) (Rx+ 115/75)
16 Presses as strict as possible (last one goes to back rack)
8 Lunge + Lunge + Squat
16 Rear neck Snatch Grip Presses


10am Community WOD
A. Metcon (No Measure)
4 Rounds
(0:30)12 Elevated Sumo Squats
(0:30)12 DB Straight leg Deadlifts (50/35)
(0:30)12 Dynamic Bulgarian Split Squat (Right)
(0:30)12 Dynamic Bulgarian Split Squat (Left)
(0:30)12 Sumo Deadlifts
(0:30) Max Walking Lunges
(1:00) rest

4 Rounds
(0:30) Max Bear Crawl
(0:30)15 DB Presses as strict as possible
(0:30)Max Bench Hops
(0:30)15 Hanging High Pulls (95/65)
(0:30) Max Roll Outs
(0:30) Max DB Squat front raises
(1:00) rest
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032721

3/26/2021

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A. MetCon  (Time)
21.3
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

Scaled
15 front squats
30 hanging knee-raises
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 min


B. MetCon (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 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
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