Open 21.3 & 21.4
Workout
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 min
Crossfit 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 min
– LEVEL 2 –
Same as RX
Same as RX
– LEVEL 1 –
Same as RX
Accessory
Metcon
Rest, Stretch, and Recover.
Stretching
Metcon
4 Sets:
:30 Couch Stertch / Leg
:30 Foam Roll Low Back
:30 Pigeon Stretch / Leg
:30 Foam Roll Quads
:30 Couch Stertch / Leg
:30 Foam Roll Low Back
:30 Pigeon Stretch / Leg
:30 Foam Roll Quads
For Time:
15 Front Squats (65/45#)
30 Hanging Knee-Raises
15 Thrusters (65/45#)
– Rest 1:00
15 Front Squats
30 Chin-Over-Bar Pull-ups
15 Thrusters
– Rest 1:00
15 Front Squats
30 Chest-to-Bar Pull-ups
15 Thrusters
-Time Cap: 15:00
– LEVEL 1 –
For Time:
15 Air Squats
30 Sit-ups
15 Thrusters (PVC)
– Rest 1:00
15 Air Squats
15 DB Rows / Arm (10#)
15 Thrusters (PVC)
– Rest 1:00
15 Front Squats
30 Push-ups
15 Thrusters (PVC)
-Time Cap: 15:00