BLK LBL Fitness Club – FITNESS / PERFORMANCE
Performance
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.
(Scale)
1 Bear Crawl
10 Jumping Jacks
3 Bear Crawls
30 Jumping Jacks
6 Bear Crawls
60 Jumping Jacks
9 Bear Crawls
90 Jumping Jacks
15 Bear Crawls
150 Jumping Jacks
21 Bear Crawls
210 Jumping Jacks
Target time: 15-17 minutes
Time Cap: 20 minutes
BLFC Mini-Pump – Chest and Triceps (Checkmark)
3-4 Rounds
12 Single Arm Dumbbell Bench Press (each side) @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Tricep DB French Press @ moderate weight – maintain quality
-rest 30 seconds-
12 Seated Chest Fly with Bands @ moderate weight – maintain quality
-Rest 2 minutes between rounds-
* Instead of resting 30-seconds, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.
Seated Chest Fly with Bands
Seated Tricep DB French Press
Cooldown/Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
20x 90/90 Rotations
1 Minute Calf & Big Toe Stretch
1 Minute Posterior Hip Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
90/90 Rotations
Calf & Big Toe Stretch
Posterior Hip Stretch
Fitness
Metcon (5 Rounds for time)
5 rounds
24/18 Cal Bike
20 Kbell swings
15 Box step up
10
RD1. Push ups
RD2. Air Squats
RD3. Toes to bar
RD4. Box Step Ups
RD5. Burpees
Time Cap: 30 min
Accessory (No Measure)
Cool Down
2-3 Min Walk or Easy Bike
Mobility
Standing wide leg forward fold
Standing Side stretch
Standing Quad stretch