 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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 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)  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  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.  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  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  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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