PERFORMANCE
Warm-Up.
10 minutes of low-intensity Assault Bike or Jogging @ 70%
and then …
Dynamic Range of Motion Series:
Inchworm Walk + Scap Push-Up + Press Up x 5 reps
Alternating Reverse Lunge with stretch x 10 reps
Alternating Lateral Lunge x 10 reps
Plank Walk x 20 seconds
and then …
Two sets of:
2 minutes of Assault Bike @ 60-65/50-55 RPMs
10 Push-Ups
Finish with. . .
3-5 Sets of:
30 Seconds of Assault Bike or Rowing @ 90+%
60 Seconds Rest
Rest 5-10 minutes, but stay warm.
A.
“CrossFit Games Open Workout 21.3”
For total time:
15 Front Squats (95/65 lbs)
30 Toes-to-Bars
15 Thrusters
Rest 60 seconds, and then…
15 Front Squats
30 Chest-to-Bar Pull-Ups
15 Thrusters
Rest 60 seconds, and then…
15 Front Squats
30 Bar Muscle-Ups
15 Thrusters
Time cap: 15 minutes
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
B.
“CrossFit Games Open Workout 21.4”
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
CrossFit Games Open 21.3 & 21.4 – Strategy & Tips
ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT
For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.
When the clock starts, perform…
Two sets of:
60 Second Run/Bike/Row
10 Tempo Plank Kick Throughs with Hand Tap @ 1111 (5 each side)
15 Ground to Sky Reaches
20 Tempo Dead Bugs @ 1111 (10 each side)
Rest 60 seconds
When the running clock reaches 15:00 perform the following…
Every 8 minutes, for 24 minutes (3 sets of):
15/12 Calorie Bike or Row
10-15 Toes to Bar
10 Devil’s Press
10-15 Toes to Bar
15/12 Calorie Bike or Row
*Goal = around 3-4 minutes of rest each set.
NO EQUIPMENT SUGGESTIONS:
Bike or Row – Substitute 50 Speed Skaters OR Smurf Jacks
Toes to Bar – Substitute V-Ups OR Knee Tucks
Devil’s Press – Substitute Burpee Tuck Jumps
When the running clock reaches 40:00, perform the following…
Four rounds for time of:
25 Banded Biceps Curls
25 Banded Triceps Extensions
15-25 Weighted Crunches
NO EQUIPMENT SUGGESTIONS:
Banded Biceps Curls – Substitute 8-10 Towel Curls each arm
Banded Triceps Extensions – Substitute 8-10 Bodyweight Triceps Extensions
Weighted Crunches – Substitute 60 Seconds of Flutter Kicks
Followed by…
5-10 minutes of breath work lying down in a comfortable position.
Inhale for 3-5 seconds through your nose…
Brief hold in…
Exhale for 6-10 seconds through your mouth (like you are blowing a whistle)…
Brief hold out.
Keep the ratio of inhale to exhale at a 1:2.
Did Sunday
21.3 – 145 reps.
10 BMU – they were ugly, but I was able to squeak them out.
21.4 – 137
Tried 142 but had nothing left for the jerk.
Done on Sat March 27 Outstanding WU!! + wrist, forearm, shoulder core work 21.3 Open Workout – 135 reps – finished at 11:55 ***finished out the 15 min with 9 single strict pull up + strict ring dip 21.4 Open Workout – 120# tested out the clean at 115# and it felt super heavy…so I added 5# more. With about 2 min to go I got the DL, clean, and HC, but missed the jerk…with a loud F&&K and 55s to go I thought about dropping the weight to 115 but didn’t. I grabbed the bar and gave it hell… Read more »
A. 105, with 65# bb. Several muscle up attempts
B. 185#
21.3 I was apprehensive to do this because this is my 5th day of training in a row, and my knee has been an issue for weeks. Still, I wanted to get a workout in, so my plan was slow and steady, don’t tear my hands, save my grip, slow squats so my knees moved right. I got to the end of the 3rd set of squats and stopped there at 13:34. Even if I wanted to attempt bar muscle ups, the basement ceiling is not high enough. 21.4 Hang clean was my limiting factor due to grip. 115# –… Read more »
Good job/good luck everyone!
I opted to do yesterday’s WOD – got ~8:30ish on all. Not able to do Bar MU, and my hand is tore up and I want it to heal so being smart. I will hit this one sometime – looks fun!
21.3
Got to the BMU at 10:37
And I don’t practice muscle ups, so I got 0. As expected. But I tried a good 4 times.
Not mad about that.
21.4
Completed at 215
Failed 235 on the last attempt at the hang clean.
Dave Castro hates tall people
All 4 are not for 6’5” people.
Took this for a test drive. Didn’t do the whole thing. Mainly wanted to do portions so I can strategize how best to do it on Sunday. (I am signed up for the Open.) Well, it didn’t go great. Did the first round in 3:12. I have no stamina in TTB. I can do about 15 reps quickly, (still broken up) and then I have to do singles basically. Then I did the CTB to see how long that would take. Have I mentioned that I have done pull ups like 2 times in the last 3 months? Took a… Read more »
You got this!!! Push hard.
You got this!
I understand your frustrations. I’m an ex gymnast who was also very proficient on anything rig. Last year, before I had more equipment, doing only body weight movements and such, when I finally got a pull up bar, I still didn’t get a lot of work done on it. So, I have muscle memory of the movements, but no grip or stamina.
Go with your plan, and stick to it. You got this!
Thank you ???? Dreading it but want to get it over with.
21.3 19 bar muscle UPS
21.4 90kg, Missed 100kg at hang clean…my forearms were ko…should have used hook grip
Well done Matteo!
21.3 rx
15 front squats on round 3 were as far as I can get. I can’t do muscle ups.
21.4 Rx
Up to 165. I failed an attempt at 175.
Modified the 21.3
Last round
30 pull-ups + 30 dips instead of muscle ups
No time to jump into 21.4
Finished time 16:40
Not quite recovered from the Fran San
Nicely done! I like that you added in the sub since you couldn’t do 21.4. I didn’t do that to rest up for it!
I wish I had the time I would have tried to jump into 21.4 but maybe next time!
Limited equipment workout (open workout looks fun, will do it over the weekend, good luck!)
Warmup done ✅
A. FT 3 sets every 8 mins
45 secs jump rope
15 V-ups
10 Devil’s Press @2×22.5kg
15 V-ups
45 secs jump rope
5’30
4’55
4’35
All about the Devils press!! Once I realised they weren’t as bad as I remembered I could put my foot on the gas for the next 2 rds!
B. 4rds FT
25 banded bicep curls
25 banded tricep ext
25 weighted crunches
9’37
That looks like a fun metcon!