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Pic courtesy of The CrossFit Games. Open Workout 21.3 will be announced live on Thursday, March 25, at 12 p.m. local time. Don’t miss the sibling showdown as Scott, Saxon, and Spencer Panchik take on the workout as soon as it’s announced at the CrossFit Home Office in Scotts Valley, California.

Warmup:

10 Kickers per side

10 Bow 2 Bends

10 Squat 2 Stands

10 Cossack Squats

10 Pushup2Downward Dog

10 Spider-Man Lunge w/twist

10 Hollow Rocks

Super Squat Hip Sequence (see video below, courtesy of Mobility WOD)

Barbell Warmup: With an empty bar, perform 5 reps of, Good mornings, Back Squat, Back Rack Lunges (3 per leg), Kang Squat, RDL

 

S/S/S:

2-Sec Pause Back Squat

5,4,3,2,1

Increase weight ea set

Video courtesy of Catalyst Athletics. Our last go at the 2-Second Pause Back Squat prior to re-testing our 5X5.  Just like we did with Push Jerk this week, the heavy single does not have to be a 1RM, but if you’re feeling good, and the weights are moving good for you today, feel free to go for it!

WOD:

21-15-9:

Barbell Walking Lunge* (95/65)

Ab Mat Sit Ups

*One Lunge Rep equals L+R step

Video courtesy of Barbell Shrugged.  Demo of Walking Barbell Lunges. Try to mark off a good 30-50 foot section you can use for the walking lunge.  A shorter area will make you have to turn around way too many times.  And just have the back knee kiss the ground.  Don’t slam it down

 

Scaling Options:

Bar weight -> 75/55 -> As needed

Ab Mat Sit Ups -> Feet Anchored

 

Cool Down:

Oly Wall Sit – 3 Min

 

Pigeon Pose – 1 Min per side

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