Coach’s Choice
6 Rounds (:30 On/:30 Off) (For Max Reps)
-KBS (1.5/1.0)
-Air Squats
-Box Step Ups With Med Ball (20/14)(20/16″)
-Walking Lunges
10 Grasshoppers/Side
15 Grasshopper Circles Each Way
10 Power Jumps
20 Russian KBS
10 Minute AMRAP:
Health/Function:
10 KBS Or Russian KBS
13 Air Squats
16 Box Step ups
Performance (RX):
6 Power Cleans (135/95)
12 Box Over Jumps (20/16″)
24 Walking Lunges
12 KBS (1.5/1.0)
Competition/Sport (RX+):
For Time:
4 Squat Cleans (185/125)/20 Box Over Jumps (24/20″)/16 Jumping Lunges/Rest 2 Mins
3 Squat Cleans (205/145)/16 Box Over Jumps/20 Jumping Lunges/Rest 2 Mins
2 Squat Cleans (225/155)/12 Box Over Jumps/24 Jumping Lunges
FOLLOW ROM WOD OR BELOW:
*Pigeon
*Single Leg Forward Fold
*Couch Stretch
Coach’s Choice
5 Rounds:
750 M Bike
20 Ab Mat Situps
15 Over The Shoulder Ball Slam
10 Burpees
100 M Slamball Walk In Front Rack (50/30)
-Rest 1 Minute Between Rounds-
*Rotate Different Order Each Round*
15 Good Mornings
30 Standing Calf Raises
15 Wide Legged Good Mornings
30 Downward Dog Calf Raises
15 Ring Rows
200 M Jog
5 Minute AMRAP/Rest 3 Minutes Between A+B
Health/Function:
10 Over The Shoulder Ballslams
40 Jump Rope Singles
Performance (RX):
10 Over The Shoulder Ballslams (50/30)
25 Double Unders (Sub=50 Singles+10 Penguin Hops)
Competition/Sport (RX+):
7 Over The Shoulder Ballslams (100/75)
45 Double Unders
5 Minute AMRAP/Rest 3 Minutes Between B+C
Health/Function:
7 Banded Chinups
100 M Run
Performance (RX):
7 Strict Chinups
125 M Run
Competition/Sport (RX+):
10 Strict CTB Chinups
200 M Run
5 Minute AMRAP:
Health/Function:
100 M Walk With Slamball
12 Burpees Or Half Burpees
100 M Walk With Slamball
Max Effort Burpees Or Half Burpees With Time Remaining
Performance (RX):
200 M Walk With Slamball (50/30) In Front Rack Position
Max Effort Burpees With Time Remaining
Competition/Sport (RX+):
200 M Walk With Slamball (100/75) In Front Rack Position
Max Effort Burpees To 6″ OH Reach With Time Remaining
FOLLOW ROM WOD OR BELOW:
*Foam Roll Mid Back
*LAX Ball Glutes
*Cobra/Child Pose
Coach’s Choice
For Time:
200 M Run
20 DB Renegade Rows (40/25)
400 M Run
40 DB Push Press (40/25)
600 M Run
60 Alternating DB Snatch (40/25)
800 M Run
80 Double Unders (160 Singles+80 Penguin Hops)
2 Minute LAX Ball Pec Per Side
+
10 Shoulder CARS Per Side
8 Shoulder Thru Holds Per Side
6 Side Plank Openers Per Side
4 Yoga Pushups
Health/Function:
4X5-6 Reps @ 30×1 Tempo
Health/Function:
4 Rounds:
10 Cage Assisted Pushups/8 Ring Rows/6 DB Push Press/500 M Bike
Performance (RX):
3 Rounds:
16 DB Push Press (40/25)/8 DB Renegade Rows/800 M Bike
Competition/Sport (RX+):
1500 M Bike/30 DB Push Press (50/35)/15 DB Devils Press/30 DB Push Press/1500 M Bike
FOLLOW ROM WOD OR BELOW:
*KB Lat Smash
*LAX Ball Triceps
*Elbow Opener
Down+Back:
Knee To Chest Hold
Frankenstein’s
Hip Circles
Buttkicks
High Knees
Karaoke Shuffle
Teams Of 2 (1 Works/1 Rests)
6k Row For Time
*Partners Alternate Every 300 M
FOLLOW ROM WOD OR BELOW:
*Foam Roll Quads
*Butterfly
*Pigeon
Coach’s Choice
3 Rounds:
25 Thrusters (45/35)
20 Toes 2 Rings
15/12 Calorie Bike
10 Pullups
-Rest 2 Minutes Between Rounds-
3 Rounds:
5 Grasshoppers/Leg
:30 Bottom Of Hold Squat
15 Scap Pulls
10 Bar Kips
5 Empty Bar Thrusters (Add Weight Each Round)
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
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
For total time:
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
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
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
FOLLOW ROM WOD OR BELOW:
*BB Quad Smash
*Banded Shoulder Distraction
*Fragon
Coach’s Choice
For Time:
100 M KB Crossbody Carry (Switch Every 50 M)
50/40 Calorie Bike
100 M KB Crossbody Carry (Switch Every 50 M)
100 Over The Shoulder Ball Slams (40/30)
100 M KB Crossbody Carry (Switch Every 50 M)
50/40 Calorie Bike
100 M KB Crossbody Carry (Switch Every 50 M)
