fitness
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.