March 19, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

12-Minute Mobility for Hip Hinge

and then …

Take 5 minutes to roll out the hamstrings, glutes and QL

and then …

One sets of:
10 Forward Leg Swings
10 Backward Leg Swings
10 Right Leg Lateral Swings
10 Left Leg Lateral Swings
(hold onto the rig or a wall while doing these)
30 Seconds Rockettes
30 Seconds Sumo Stance KB Deadlift (medium weight)

and finish with …

10 Lateral Resisted Bird Dogs (per side)
Place a band on the rig close to the floor. Loop the band around your waist and assume tabletop position. Maintain a neutral spine as you reach one arm forward and the opposite leg backwards. Stabilize and keep your core engaged.)

A.
Three sets of:
60 seconds of Rowing @ 70% effort
6 Alternating Dumbbell Snatches (50/35 lbs)
4 Burpee Box Jump-Overs (24”/20”)
Rest as needed

Perform the rowing at 70%, but perform the snatches and burpee box jump-overs at your desired competition pace. Use this as a drill to prime your pacing and movement efficiency.

B.
“CrossFit Games Open Workout 21.2 & 17.1”
For time:
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
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

CrossFit Games Open 21.2 – 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/Jumping Jacks
60 Seconds of Sampson Pulses per Leg

Immediately followed by…

Two sets of:
60 Second Run/Bike/Row/Jumping Jacks
60 Seconds of Pigeon Pulses per Leg

Immediately followed by…

Two sets of:
30 Seconds of Air Squats
30 Seconds of Bent Over Bat Wing Hold (with or without weight)
30 Seconds of Single Leg Romanian Deadlifts each leg (with or without weight)
60 Seconds of Prone Plank Hold

When the running clock reaches 20:00, perform the following…

Four rounds for time:
40/30 Calorie Bike or Row OR 400 meter Run

Followed by…

Two rounds for time:
3 Devils Press
6 Strict Pull Ups OR Bent Over Rows
9 Dumbbell Thrusters

TIME CAP = 22 Minutes

*One round consists of the bike or row PLUS two rounds of the 3/6/9. Therefore, you will complete 4 bike/row/run, and 8 rounds of the 3/6/9.

NO EQUIPMENT SUGGESTIONS:
Devil’s Press – Substitute Half Burpees
Strict Pull Ups OR Bent Over Rows – Substitute Plank Kick Throughs with Hand Taps
Dumbbell Thrusters – Substitute Jumping Air Squats

When the running clock reaches 45:00, perform the following…

Complete as many rounds and reps possible in 5 minutes of:
10 Alternating Biceps Curls
10 Dumbbell Overhead Triceps Extensions
20 Weighted Lateral Flys

NO EQUIPMENT SUGGESTIONS:
Alternating Biceps Curls – Substitute Towel Curls
Dumbbell Overhead Triceps Extensions – Substitute Bodyweight Triceps Extensions
Weighted Lateral Flys – Substitute 30 Second Side Plank with Arm Extended each side

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.