BLK LBL Fitness Club – FITNESS / PERFORMANCE

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
If you don’t finish, note reps completed at the 15 minute cap.

(Scale)

For total time:

10 Dumbbell Front Squats (light)

20 Hanging Knee Raises

10 Dumbbell Thrusters (light)

-rest 1:00-

10 Dumbbell Front Squats (light)

20 Ring Rows

10 Dumbbell Thrusters (light)

-rest 1:00-

10 Dumbbell Front Squats (light)

20 Jumping Pull Ups

10 Dumbbell Thrusters (light)

Target time: Sub 15:00

Time cap: 15:00

Mobility (No Measure)

3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)

1 Minute Couch Stretch

2x 10 Foam Roll Up Wall

1 Minute Forearm Smash

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.
Couch Stretch

Foam Roll Up Wall

Forearm Smash

Fitness Metcon (Time)

TEAM OF 2

60 Cal Bike

50 Cal Ski Erg

Then You Go; I Go

5 rounds each (10)

4 Dumbbell cleans *heavy

30-yard Dumbbell Carry

60 Cal Bike

50 Cal Ski Erg

Banded Pushups (Checkmark)

1 Video

1×15

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets

Standing KB Crush Grip Bicep Curl (Checkmark)

l 1 Video

1×15

3 sets: 15 reps – RPE 7

*Rest 1:00-1:30 b/t sets