Mar 25, 2021
CrossFit Open 21.3 and 21.4
21.3
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.
Time cap: 15 min.
21.4
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.
Mar 24, 2021
Strength
Push Jerk
*pause :01 in the receiving position
Notes
Today’s strength is push jerks. You will complete 5 sets of 1 reps. Every set will be at the same weight across. Take 4-6 warm up sets to build to your working weight. Rest about 1-2 minutes between working sets.
Choose a weight that is challenging, but make sure you can maintain a :01 pause in the receiving position before standing up each rep. The first set should feel like a 7-8/10 difficulty. If you were here for last week’s sets of 2, aim to use about 5% more weight for today’s sets of 1.
Conditioning
For time, 27-21-15-9 reps of:
- Pull Ups
- Push Ups
- Air Squats
- Calories
18-minute time cap
Notes
Today’s conditioning is pull ups, push ups, air squats, and calories. Your score is the time to complete the prescribed reps or the number of reps completed under the 18-minute time cap.
The pull ups should be completed in about 3-4 sets for the sets of 27 and 21, then 2-3 sets for the sets of 15 and 9. You may adjust the number of reps or substitute jumping pull ups or ring rows.
The push ups should be completed in 2-3 sets for the 27 and 21 reps, then 1-2 sets for the sets of 15 and 9. Elevate your hands if you think you will reach local muscular failure too soon in the workout.
The air squats are your chance to shake your arms out. Move at a smooth pace and be sure, as always, to reach full depth and full hip and knee extension at the top.
The calories should be completed at a pace of at least 12/minute. Adjust the rep scheme to 21-15-9-3 if you can’t hold that minimum pace.
Mar 23, 2021
Conditioning
At 0:00, complete 3 rounds for time:
At 10:00, complete 3 rounds for time:
- 15-20 Calories
- 5 Wall Walks
At 20:00, complete 3 rounds for time:
- 200m Run
- 10 Hang Power Cleans
8:00 time cap on each workout
Notes
At the call of “3, 2, 1, go…!” you will begin by completing 3 rounds of running and toes to bar. You will then rest until the 10-minute mark where you will complete 3 rounds of calories and wall walks. You will then rest until the 20-minute mark where you will complete 3 rounds of running and hang power cleans. Your score is the sum total time from all 3 intervals. There is an 8-minute time cap on each workout.
The runs should take no longer than 1-minute each round. Adjust the distance if needed.
The toes to bar should be done in no more than 4 sets each round. Adjust the number of reps or substitute knee raises or sit ups.
The calories should take no longer than 1-minute each round. Adjust the number accordingly.
The wall walks should take no longer than 1:30 to complete each round. Adjust the number of reps or the target height for each wall walk.
The hang power cleans should be at a moderate-heavy weight that allows you to complete the 10 reps in 1-2 sets each round.
Mar 22, 2021
Strength
Every :45 for 3 sets:
Rest 1:00
Every :45 for 3 sets:
Notes
Today’s strength is thrusters. We backed off our thruster progression last week, but are picking up again this week. You will perform 3 sets of 10 reps at the top of every :45, then rest 1:00 and repeat 3 sets of 10 reps at the top of every :40. Every rep will be performed with a 10X1 tempo.
This progression will continue until we see thrusters pop up in the Open. Aim to use the same weight that you used on 2021.03.05 and 2021.03.15. If you were not here, choose a light weight that allows you to remain unbroken and on tempo for all 6 sets.
Conditioning
Complete as many rounds as possible in 12:00:
- 4 Burpee Box Jump Overs
- 12 Dumbbell Hang Snatch
- 24 Double Unders
Notes
Today’s conditioning is 12-minutes of burpee box jump overs, hang snatch, and double unders. Your score is the number of rounds and reps completed.
The burpee box jump overs should be performed quickly, but safely. Don’t let the 4 reps take longer than :20. Adjust the number of reps or the box height as needed.
The hang snatch should be done with a light weight that allows you to perform the 12 reps unbroken throughout the workout. Switch hands every rep.
The double unders should also be quick. Don’t work for more than :20 on the jump rope. Substitute single unders or adjust the number of reps.
Mar 21, 2021
Strength
Every minute on the minute for 10:00:
Notes
Today’s strength is power cleans. You will complete 2 reps at the top of every minute for 10-minutes. You may either build throughout the 10-minutes or use the same weight across. You may drop the bar and reset between reps.
Focus on keeping your weight balanced and centered throughout the pull and receive the bar with your feet in your squat position. If you do not feel comfortable pulling from the ground, you may perform your power cleans from position 1 or 2.
Conditioning
Complete 5 rounds for time:
- 300m Run
- 12 Kettlebell Swings
- 7-9 Calories
- 12 Goblet Hold Lunges
18-minute time cap
Notes
Today’s conditioning is 5 rounds of running, swings, calories, and lunges. Your score is the time to complete all 5 rounds or the number of rounds and reps completed under the 18-minute time cap.
The runs should take no longer than 2-minutes each round. Adjust the distance accordingly.
The kettlebell swings should be done with a moderate weight. The sets are on the smaller side, so your goal should be to do the 12 reps in a row every time.
The calories should take no longer than :45 to complete each round. If you do not have a machine, substitute a 100m run.
The lunges may be performed as walking lunges, or step forward or reverse lunges. Try to use the same weight that you are using for your kettlebell swings, but make sure to do the 12 steps unbroken.
