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
Time cap: 15 min
1×10 light
1×9 heavier
1×8 heavier
1×7 heavier…
.. 1×1 heavy
If you get stuck early into this, lower the weights and keep going at that weight
You can start with a training bar and then move on to the 35lb barbell as well
If you think about doing 200/90lbs for 1
You could do:
190/85 for 2
185/80 for 3
175/75 for 4
165/70 for 5
160/65 for 6
155/60 for 7
150/55 for 8
145/50 for 9
140/45 for 10
Try your best not to break the set.
20 min AMRAP of:
8 hang clean and jerk (135/95)
8 bar facing burpees
15/12 cal bike
8 toes to bar
8 burpees to rig
15 deadlifts (135/95)
EMOM of (time cap 20 min) :
Min 1: 10 wallballs (20/14)
Min 2: Max effort alternating lunges (95/65)
–> the workout stops when you reach 80 lunges overall
Rx+:
12 wallballs
115/85
100 lunges
Beach Body (EXTRA):
6 min AMRAP of:
8 barbell bicep curls
8 barbell row
8 reverse row
8 DB hammer curls
right into:
4 min AMRAP of:
10 v-ups
20 crunches
Find a 1RM
10 min cap
Helen Meets Annie (30 min cap)
50 double unders
50 sit-ups
400M run
21 KBS (55/35)
12 pull-ups
40 double unders
40 sit-ups
400M run
21 KBS
12 pull-ups
30 double unders
30 sit-ups
400M run
21 KBS
12 pull-ups
5×8 (increasing weights every set to a moderate/heavy set)
16 min AMRAP of:
6 hang power snatches (95/65)
8 box jumps (24/20)
10/8 cal row/bike (alternate every round)
7×3 (increasing weight to a heavy triple)
Buy in: 200M bowtie KB walk (55/35)
3 rounds for time
400M/300M row
7 bear complex (100/70)
10 bar facing burpees
Buy out: 400M farmer carry
RX+: 135/95
2 sets:
7 min to do:
21-15-9
Bench press (115/55)
Push-ups
AMRAP wallballs (20/14) in the remaining time
then rest 2 minutes and repeat
SCORE IS: number of wallballs over the 2 sets
—–
RX+ (Open prep)
7 min to do:
21-15-9
Bench press (135/75)
Handstand push-ups
AMRAP handstand walk in the remaining time
—> 5ft = 1 rep
then rest 2 minutes and repeat
SCORE IS: number of HSW (reps)
MANDATORY
9 min AMRAP of:
10 hollow rocks
12 v-ups
14 medball sit-ups (20/14)
16 crunches
18 russian twists
Find a heavy: high hang snatch, hang snatch, snatch
(power or squat)
For time (25 min cap):
600M run
30 thrusters (95/65)
30 pull-ups
30 KBS (55/35)
600M run
20 thrusters (115/85)
20 chest to bar
20 KB snatch (10/side)
600M run
10 thrusters (135/95)
10 bar muscle ups
10 Kb devil press (alt arms)
5×5- find a heavy set for the day
if you think you can get 225lbs
Then 225lbs will be your FOURTH set
..and leave the fifth set for something heavier or a redo at 225lbs
12 min AMRAP of:
10 deadlifts (155/105)
8 box jumps (24/20)
6 toes to bar
3 sets:
3 prone swimmers: https://www.youtube.com/watch?v=KIV5Xwo9Rpc&feature=share
1 min lacrosse ball smash on each shoulder blades
10 rounds for Time:
5 clean and jerks (115/85)
30 double unders
RX+: 155/105
Intensity! All I want today is intensity. Let the coach take you through a long warm up and cool down. You have plenty of time to practice double unders before the workout.
Scale appropriately if you cannot go touch and go on the first 5 rounds!
Also, you don’t need to do double unders on this workout if you can’t string at least 15 together without difficulties.