Daily WOD

CrossFit Games Open 21.3

New Ulm CrossFit – WOD

Warm-up

5:00

5 Squat Jumps

10 Alt V-Ups

5 Tempo Push-ups (3,2,1,1)

10 Scap Shrugs + 5 Kips

Then 2 Rounds

10 Good Mornings + 5 Back Squats

10 Elbow Rotations + 5 Strict Press

10 SLD + 5 Front Squats

Mobility

Banded Front Rack

Banded Pull-Aparts

OH Squat on wall

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

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 Foundations (Ages 16-54) (Time)

For total time:

15 air squats

30 sit-ups

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 dumbbell row, 10 lb. (15 left/15 right)

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 push-up

15 thrusters with stick

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

To scale the squat and thruster, complete a sit-to-stand from a chair.

To scale the sit-up, reduce the range of motion and touch the knees.

Instead of a dumbbell, you can use a household object for the dumbbell row.

If you have two dumbbells, you can complete the rows with both hands at the same time.

To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Foundations (Ages 16-54) click here

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

Home WOD

Crossfit Games Open 21.3 Equipment Free (Ages 16-54) (Time)

For total time:

30 air squats

30 V-ups

30 thrusters

Then, rest 1 minute before continuing with:

30 air squats

30 dips

30 thrusters

Then, rest 1 minute before continuing with:

30 air squats

30 handstand push-ups

30 thrusters

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

Use a stick or PVC pipe to complete the thrusters.

Perform the dips between two chairs.

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Equipment Free (Ages 16-54) click here

Crossfit Games Open 21.4 Equipment Free (Ages 16-54) (AMRAP – Rounds and Reps)

5-min. AMRAP

20 alternating single-leg squats

20 freestanding shoulder taps

Time begins exactly 2 min. after 21.3.
To learn more about Crossfit Games Open 21.4 Equipment Free (Ages 16-54) click here