MobTown CrossFit – CrossFit
Warm-Up
Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Banded Triceps Stretch – 1:00/side
3. Front Rack Stretch – 1:00
Lower Body
1. Banded Hamstsring Distraction – 1:00/side
2. Samson Stretch – 1:00/side
3. Pigeon on Box – 1:00/side
ACTIVATION
2 Rounds for Quality:
30 Seconds Each
Air Squats
Bent Over Rows
Hollow Hold
Romanian Deadlifts
Arch Hold
Pausing Front Squats
Scap Pull-ups
Strict Press and Reach
Movement Prep
PRACTICE ROUND
5 Front Squats
5 Toes To Bars
5 Chest To Bar
5 Bar Muscle-Ups
5 Thrusters
Metcon
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
– This workout will be all about the gymnastics for most athletes.
– Managing grip and shoulder fatigue early on will be extremely important.
– Score: Time. Add 1 second for each rep not completed under the time cap.
Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here
Crossfit Games Open 21.3 Teens RX (Ages 14-15) (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: 45lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Teens RX (Ages 14-15) click here
Metcon
Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
Strategy
THE BIG TAKEAWAYS
1. Have a easy weight, a goal weight, and a reach weight in mind and set plates on the floor that allow for easy loading. Shoot for 75-85% of your 1RM Clean And Jerk.
2. Plan out 1-2 minute breaks between sets.
Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (Weight)
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click here