Mar 19, 2021
Conditioning
With a partner, for time:
- 100 Kettlebell Swings (opwaat)
- 100 Double Unders (each at the same time)
- 160-200 Calories
- 100 Double Unders (each at the same time)
- 100 Single Arm Devil Press (opwaat)
28-minute time cap
Notes
Today’s conditioning is a chipper to be done with a partner. Your score is the time to complete all 500 reps or the number of reps completed under the 28-minute time cap.
The kettlebell swings should be done with a weight that allows you to maintain sets of 10 reps. The overall volume for this movement is relatively low, so you can challenge yourself here.
The double unders should take no longer than 1:30 to complete. Adjust the number of reps or substitute single unders.
The calories should be completed in no longer than 10-minutes. Adjust the number accordingly.
The devil press should be done with a light-moderate weight that allows you to complete sets of 10 without stepping away from the dumbbell.
Mar 18, 2021
Open Workout 21.2
For time / reps:
- 10 dumbbell snatches
- 15 burpee box jump-overs
- 20 dumbbell snatches
- 15 burpee box jump-overs
- 30 dumbbell snatches
- 15 burpee box jump-overs
- 40 dumbbell snatches
- 15 burpee box jump-overs
- 50 dumbbell snatches
- 15 burpee box jump-overs
Time cap: 20 minutes.
For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/2
Mar 17, 2021
Strength
4 sets
- 10 Pendlay Rows
- :30 Hollow Hold
Notes
Today’s strength is Pendlay rows and hollow holds.
You will complete 4 sets of 10 row resting about 1-minute before moving to the hollow holds. Take 4-5 warm up sets to build to a challenging weight and use that same weight for all 4 sets.
Focus on keeping your lower back pressed into the ground during the hollow hold. You may tuck one or both legs and bring your arms to your side if needed.
Conditioning
With a partner, alternate full rounds, and complete as many rounds as possible in 14:00:
- 2* Push Ups
- 2* Jump Lunges
- 30 Double Unders
*Everytime both partners complete a round add 2 reps.
Notes
Today’s conditioning push ups, jump lunges, and double unders. You and a partner, will alternate rounds for 14-minutes and accumulate as many reps as possible in 14-minutes. Partner 1 will begin by completing 2 push ups, 2 jump lunges, and 30 double unders, then rest while partner 2 completes 2 push ups, 2 jump lunges, and 30 double unders. When partner 1 begins the next round, the push ups and jump lunges increase to 4 reps. Continue this pattern for 14-minutes.
The push ups should be completed unbroken through the round of 12 push ups. Elevate your hands if you think you’ll reach muscular failure too soon.
If you cannot maintain a soft touch of the knee or continuous movement on the jump lunges, step back and up out of the lunge instead of jumping.
The double unders should take no longer than :20 at any point during the workout. Adjust the number of reps or perform single unders.
Mar 16, 2021
Strength
Push Jerk
Pause :01 in the receiving position each rep
Notes
Today’s strength is push jerks. You will complete 5 sets of 2 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 3, aim to use about 5% more weight for today’s sets of 2.
Conditioning
Complete as many rounds as possible in 10:00:
- 7 Toes to bar
- 11-14 Calories
- 14 Single Arm Hang Clean and Jerk
Notes
Today’s conditioning is 10 minutes of toes to bar, calories, and single arm hang clean and jerks. Your score is the number of round and reps completed in the 10 minutes.
The toes to bar should be completed in 1-2 quick sets throughout the workout. Substitute knee raises or sit ups, if needed.
The calories should take no longer than 1-minute each round throughout the workout,
The hang clean and jerks should be light and completed in 1 set throughout the workout. You may switch arms whenever you want.
Mar 15, 2021
Strength
Every minute on the minute for 10:00:
Notes
Today’s strength is the snatch. We worked on power snatch plus overhead squat the past two weeks. We are putting all of that together now into the full snatch. At the top of every minute for 10-minutes, you will perform 1 snatch. You may build throughout the 10 rounds or stay at the same weight.
If you don’t feel comfortable taking the bar from the ground, you may perform the snatch from position 1 or 2.
Conditioning
5 Rounds
In 3:00
- 12 Dumbbell Box Step Ups
- 8 Burpee Box Jump Overs
- Max Calories
Rest 1:00
Notes
Today’s conditioning is 5 rounds of 3-minutes of work with 1-minute rest between rounds. You will complete a buy of 12 step ups and 8 burpee box jump overs, then with the time remaining accumulate as many calories as possible. Your score is the lowest of the 5 rounds.
The step ups should be completed with a weight that allows you to complete the 12 reps unbroken every time. A good test to see if you have the correct weight is to complete a step up and see if you can reach full extension of the knee and hip without any help from the other leg. Perform this test on both legs. If you cannot reach full extension without assistance, the weight is too heavy.
The burpees should take no longer than 1-minute to complete. Adjust the number of reps if needed.
Try to stay consistent on the machine. Don’t start out too fast because, remember, your score is your lowest round.
