MobTown CrossFit – CrossFit
Warm-up
1. Movement Prep/Activation and Increasing Heart Rate
Banded 7s
-into-
8:00 AMRAP
30-second Jump Rope
3 Inchworms
10-second Handstand Hold
5 Roll and Reach
2. Workout Prep
2 sets:
1 Wall Walk
10 Double Unders
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
* Target time: 15-17 minutes
* Time Cap: 20 minutes
* This workout should feel like a shoulder burn grind paired with a elevated heart rate. The challenge is managing shoulder fatigue while maintaining large sets of double-under. Plan breaks strategically while avoiding prolonged rest between sets. Athletes need to focus on controlling their breathing during both movements to stay calm and manage fatigue.
BURN: Metcon (Time)
1 Wall Walk
10 Double Unders
3 Wall Walks
25 Double Unders
5 Wall Walks
50 Double Unders
7 Wall Walks
75 Double Unders
12 Wall Walks
100 Double Unders
15 Wall Walks
150 Double Unders
* Target time: 15-17 minutes
* Time Cap: 20 minutes
* This workout should feel like a shoulder burn grind paired with a elevated heart rate. The challenge is managing shoulder fatigue while maintaining large sets of double-under. Plan breaks strategically while avoiding prolonged rest between sets. Athletes need to focus on controlling their breathing during both movements to stay calm and manage fatigue.
Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
* Target time: 15-17 minutes
* Time Cap: 20 minutes