CrossFit Toledo – CrossFit
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 21.4 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
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
Extra Credit
Metcon (Time)
Time cap 25
800 m run
80 double unders
4 mile bike
80 double unders
800 m run
CrossFit Toledo – CrossFit
Technique Work
Barbell Complex: Power Snatch + Snatch + OHS (Work up)
Conditioning
Did you miss a WOD this week?
Want to do 21.3 early?
Or ask a coach for a bonus WOD
CrossFit Toledo – CrossFit
Partner WOD
Metcon (Time)
3 RFT
4×10 cal relay or 400 m run
40 BJ 24/20
40 RKBS
40 sit ups
CrossFit Toledo – CrossFit
WOD
Metcon (AMRAP – Rounds)
EMOM x 11
Min 1-3:
5 Med ball thruster 20/14
5 T2B
5 wallballs
Min 4: rest
Min 5-7
5 med ball thruster
5 C2B pullups
5 wallballs
Min 8: rest
Min 9-11
5 med ball thruster
5 BMU
5 wallballs
Score rounds fully completed, max = 9
Technique Work
Practice the following complex
with light to moderate weight
this is not meant to be a maximal lift
Barbell complex: DL+C+HC+S2OH
Cool Down
10 minute easy bike/row
Conversational pace
CrossFit Toledo – CrossFit
WOD
Metcon (4 Rounds for time)
Begin each round on the 4:00
Score working time for each round
Round one:
12 lateral Burpee‘s over erg or Parrolette
12/10 bike or 15/12 row
Round two:
15 lateral Burpee‘s over erg/Parrolette
15/12 bike or 20/15 row
Round three:
18 lateral Burpee‘s
18/14 bike or 24/18 Row
Round four:
21 lateral Burpee‘s
21/16 bike or 27/21 row
Accessory work
2×12 NFT
DB tricep extensions (each arm)
Bb bicep curls
Ring dips
seated DB bicep curls (each arm)
CrossFit Toledo – CrossFit
Bench Press (12-10-8-8)
Conditioning
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
3 wall walks or 30 donkey kicks
9 pc 95/65
150m run, 21/15 row or 15/12 bike
Scoring Notes: for the final partial round…
30 donkey kicks = 3 reps
150 m run = 15 reps
CrossFit Toledo – CrossFit
CrossFit Games Open 17.1 (Time)
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
CrossFit Toledo – CrossFit
MOBILITY
10-15 minutes every day
It is important
Strength
Lift something heavy
It is important
Conditioning
Get out of breath
It’s good for you.
CrossFit Toledo – CrossFit
Metcon (Time)
40-30-20-10
Calories
Double DB S2OH
pull ups
Alternating Burpee‘s
CrossFit Toledo – CrossFit
Weightlifting
Power Snatch (Max out Friday: build as form allows)
WOD
Metcon (Time)
40-30-20-10
Wallballs 20/14
AKBS 53/35
After completing each round,
15/12 row or 12/9 bike