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This is a deload week. Let your hands and body heal from the open. Keep loads, velocity, and intensity at average levels but still high enough to get a good workout. Notice a lot of the after-parties are just running biking or rowing. Keep these at whatever sub-maximal pace feels good in your body. …
General Warmup and Mobility and Technique CrossFit Open 21.3 For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters ♀ 65 lb. ♂ 95 lb. Time cap: 15 min Workout 21.4 begins…
General Warmup and Mobility and Technique Then Every 2 minutes for 10 minutes 1 Deadlift 1 Power Clean 1 Hang Clean 1 Jerk This is practice for 21.4 tomorrow. Keep weight below 70% of any individual one rep max. Then For total Reps 2 rounds of the following: 2:00 Row Calories 2:00 Bike Calories 2:00…
General Warmup and Mobility and Technique Then For Time: 1,000 Meter Bike, 21 Deadlifts 155/105 1,000 Meter Bike, 21 Hand Release Push-ups 1,000 Meter Bike, 15 Deadlifts 155/105 1,000 Meter Bike, 15 Hand Release Push-ups 1,000 Meter Bike, 9 Deadlifts 155/105 1,000 Meter Bike, 9 Hand Release Push-ups 500 Row or 400 Run Then Ring…
General Warmup and Mobility and Technique
Then
For Time:
50 Wallballs 20/14
40 Box Jumps 24/20
30 Lateral Barbell Burpees
20 Power Snatches 115/85
1,000 Meter Row
AFTER PARTY
Body Armor
4 Giant Sets for Quality:
6 Incline Double Dumbbell Bench Press
:30-1:00 Hanging L-Sit
6 Bulgarian Split Squat (Each Side)
General Warmup and Mobility and Technique Strength/Skill Push Jerk 5-4-3-2-1 Warmup then build to a heavy single. Then AMRAP 15: 30 Double Unders 15 Push Jerks 135/95 30 Double Unders 15 Toes to Bar AFTER PARTY Gymnastics Conditioning Not for time, but not taking your time either. 5 Strict Chest to Bar Pull-ups 10/8 Calorie…
General Warmup and Mobility and Technique
Then
Scott’s Birthday Workout
Double Grace + 1
60 + 1 Clean and Jerks for time 135/95
Record time for 60 as your Double Grace
After Party
Carbs and a nap
One thing that I tell my students at the college ALL great fitness programs must be evidence-based which simply means if you can’t measure it you don’t know if you’re making progress or not. Just like in a weight loss program saying things like, “I think my pants are fitting better” is too objective. If…
General Warmup and Mobility and Technique
Then
3 rounds for time of:
Run, 200 m
20 Knees-to-elbows
Run, 200 m
20 Dumbbell Thrusters, 40/25 lbs
Keep Intensity Low as 21.2 is tomorrow!
After Party
Cool Down
10-15 Minutes of Stretching & Myofascial Release
Recommended Targets:
Lower Back
Upper Back
Quads
Glutes
General Warmup and Mobility and Technique Then Barbell Cycling 15-10-5: Unbroken Power Cleans. Go all sets touch and go, adding weight each set. Hook Grip anyone? Then AMRAP 7: 1 Power Clean 155/105 Run 100m 2 Power Cleans 155/105 Run 100m 3 Power Cleans 155/105 Run 100m Add 1 Power Clean Per Round Then Ring…
