20210326

Warmup:

10 Kickers per leg
10 Squat 2 Stands
10 Thoracic High Fives
10 Spider-Man Lunge w/Twist
10 Push up to Downward Dog
10 Over & Backs
On Rig:
5 Scap Pull Ups
5 Kip Swings
5 Kipping Knee Raise
5 Kipping Pull ups
3 Toe2Bars
3 Chest2Bar Pull Ups
Barbell Warmup: With an empty bar and with hands in Clean Grip, perform 5 reps of: Dip/Shrug, Dip/Shrug/High Pull, High Hang Power Cleans, Power Clean from Shin, Front Squat, Thrusters, Push Jerk.

WOD:

The Final WOD(s) of the 2021 CrossFit Open are upon us!  And it wouldn’t be the Open without a twist.  We have 21.3!!!…..AND 21.4!!!!

Videos courtesy of The CrossFit Games.

“Open WOD 21.3”

For Total Time:

15 Front Squats
30 Toes-To-Bars
15 Thrusters (95/65)

Then, rest 1 minute before continuing with:

15 Front Squats (95/65)
30 Chest-To-Bar Pull-Ups
15 Thrusters

Then, rest 1 minute before continuing with:

15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Time cap: 15 min.

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

“OPEN WOD 21.4”

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.

 

For Movement Standards, Workout description, and score card click here

 

Scaling Options:

For 21.3

For Total Time:

15 Front Squats (65/45)
30 Hanging Knee-Raises
15 Thrusters (65/45)
Then, rest 1 minute before continuing with:
15 Front Squats (65/45)
30 Chin-Over-Bar Pull-Ups
15 Thrusters (65/45)
Then, rest 1 minute before continuing with:
15 Front Squats (65/45)
30 Chest-To-Bar Pull-Ups
15 Thrusters (65/45)

 

No scale for 21.4

Cool Down:

Lat Stretch on Rig – 1 Min per side

Couch Stretch – 2 Min per leg

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s