WOD
"CrossFit Open 21.1"
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 15:00
Score is total reps completed at the Open 15 minute time cap. We are allowing you to continue, with a 20 minute cap. Comment with your finish time if you finish.
Strength
Back Rack Step Back Lunge 5x8
5 sets
8 Back Rack Step Back Lunges (moderate weight)
-8 reps total, alternate legs each rep
- Rest 60-90 seconds between sets
WOD
"Free Jacks"
For Time:
60/48 Calorie Air Bike
90 Strict Sit Ups
60/48 Calorie Air Bike
WOD
"Legion"
3 Rounds For Time:
21 Dumbbell Deadlifts (50s/35s)
15 Dumbbell Hang Power Cleans (50s/35s)
9 Dumbbell Shoulder to Overhead (50s/35s)
Gymnastics
Choose between the Strength Option OR the Conditioning Option (don't do both). For the conditioning option, athletes should be able to do 5+ ring muscle-ups, unbroken.
Strength Option:
4 ROUNDS
30 seconds of Work/ 30 seconds of Rest:
Ring Support Tuck Ups
*Work as much as possible within the allotted time frame but STRESS quality over quantity. The modified option is knee raises with hands-on boxes.
THEN
3 x max strict pull-ups (leave 1 or 2 in the tank). Rest 1 min between. (Liberty: max ring rows)
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Conditioning Option:
10 min EMOM
Odd minute: 2-3 sets of 1 Ring Muscle Up into 1 Ring Dip [try to string the sets together].
Even Minute: 10 Ring Support Tuck Ups [use low rings] or 10 GHD SitUps
Strength
Dead-stop Shoulder Press 1x2
6 sets
2 Dead-Stop Shoulder Press (Build in weight)
- Rest 60-90 seconds between sets-
WOD
"Sabercat'
3 sets
3:00 AMRAP
30/24 Calorie Row
Max 50ft Shuttle Runs
-rest 3:00 between sets-
* Each shuttle run rep is 25 feet down + 25 feet back.
*Score is total shuttle runs
