3:00 Row
-Then-
2 Rounds
25′ Lunge with OH Reach
25′ Duck Walk
25′ Burpee Broad Jump
Every 2 Minutes for 14 Minutes
3 Split Jerk w/pause in the dip and pause in the catch
AMRAP 7 Minutes
2 Burpee Box Jump Overs (24/20″)
2 DB Box Step Overs (50/35s to 24/20″)
Continue adding 2 reps to each movement each round.
(2/2, 4/4, 6/6, 8/8, etc.)
1:30 Shoulder Swimmers
2 Rounds:
200m Row
14 Light DB Push Press
7 Burpees
EMOM 9 Minutes
Start light and build if mechanics are sound.
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here
Pigeon Stretch 2:00 each side
-Then-
AMRAP 4:00
20 Light DB Clusters (to the floor)
Max Distance machine in remaining time
-Then-
4-way Banded Glute Activation for 2:00 minutes
All sets are the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week. As the percentages get heavier, focus on maintaining good positions with minimal grinding.
On a 10 Minute clock or 3-5 rounds:
16 Farmer’s Hold Walking Lunge Steps (heavy)
:30 Copenhagen hold per leg
15 Seated Double KB Strict Press (light)
20 Banded Good Mornings
20 Banded Pull Aparts
-Then-
3 Rounds
150m Row
10 Hang Squat Clean & Split Jerks*
5 Strict Pull Ups
*Alternate Forward Foot Split Jerks
With a partner, alternating full rounds*
AMRAP 30 Minutes
Row 300m
2 Squat Clean and Split Jerk @ 70-80% 1RM
1 Rope Climb
*The first 15 minutes are performed as written. The second 15 minutes are performed in reverse order. Weight may change from round to round as needed.
If an athlete is in the middle of a round at the 15:00 mark, complete that round and then reverse order beginning on the next round.
“Jumping Nancy”
5 Rounds
50 Single Unders
15 PVC Overhead Squats
*Rounds 3-5, Athletes may switch to Double Unders and empty bar OHS.
The goal is to choose a weight for each set that allows you to move it continuously with minimal stopping, not a 20RM.
AMRAP 2 Minutes x 4
200′ KB Front Rack Carry (32/20kg) or Bear Hug Two Plates (90/50lbs)
Max Bar Muscle Ups in remaining time
Rest 2:00 minutes
Score will be the Max Bar Muscle Ups each round or scale by doing the most difficult pulling gymnastics option available (C2B, Chin over bar, or banded strict pull ups/ring rows)
AMRAP 5:00
2 Inch Worms + 2 Push Ups
6 Lateral Burpee Box Jump Overs
6 Single DB Hang Clean and Jerks
HS Walk Skill Warm Up
:30 HS Hold
:20 HS Hold + Weight Shift
:20 HS Hold + Shoulder Taps
then.
EMOM 3 Minutes, pick 1:
– 5-25′ HS Walk or :30 practice
– :30 HS Walks into wall
– 1-2 Wall Walks or 50′ of Bear Crawls
AMRAP 5 Minutes x 4
6 Lateral Burpee Box Jump Overs (20/16″)
12 S-arm DB Hang Clean and Jerk (70/50lbs)
6 Lateral Burpee Box Jump Overs (20/16″)
25′ HS Walk
Rest 3:00 bebtween AMRAPs Continue where you left off each AMRAP.
2:00 of Banded Glute Activation
-Then-
20 Banded Good Mornings
20 Jumping Squats
20 A-Frame Toe Touches
20 Calorie Row
3×4 Gymnastics Kips on High Rings
3×3 High Ring Turnovers
Then,
Every :90 for 6 Minutes
1-3 Perfect Muscle Ups
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
2:00 T-Spine Mash/Extension on Foam Roller
-Then- (at agressive pace):
20 Plate Ground to Overhead
10 Burpees to Plate
10 Plate Ground to Overhead
10 Calorie AAB Sprint
Every :90 until you complete all 9 sets (13.5 minutes)
4 @ 50%
3 @ 60%
2 @ 70%
4 @ 52.5%
3 @ 62.5%
2 @ 72.5%
4 @ 55%
3 @ 65%
2 @ 75%
Must perform a 1-second pause in the catch before returning the feet back under the hips.
Use the percentage as a rough guide, but overall focus on form v. weight
3 Rounds
:30 Max Calorie AAB
Rest 4:30
3:00 C2 Machine, Increase speed every minute
-Then-
:30 Hang from Pull Up Bar
10 Push Ups
30 Air Squats with glute activation band
:30 Hang from Pull Up Bar
All sets are the same weight.
Rest 2-4 minutes between sets.
The goal for the entire phase is to add roughly 2.5% or 5-10lbs to the bar every week.
Accumulate 8:00 in a lateral plank*
*after performing a max duration plank on both sides, perform 10 Barbell Good Mornings.
15 Minute Time Cap
100 Single Unders
15 Ring Rows
75 Single Unders
15 Empty Bar Good Mornings
50 Single Unders
10 Hang Muscle Snatches
25 Double Unders
5 Rounds:
80 Double Unders
20/18/16/14/12 Pull Ups
10/8/6/4/2 Hang Power Snatches (135/95lbs)
Rest 2:00