Open Workout 21.3 & 21.4 scaled

Friday, December 3, 2021

CFG - Lucas

1200 ~ 8 of us

Crossover Symmetry

Foam Roll

Warm Up

2 rounds of

boot strapperss

jump squat

glute bridge

cat cow

reverse snow angel

down dog + cobra + push-up

warm up front rack

Metcon

Crossfit Games Open 21.3 scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee raise

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 RX (Ages 16-54) click here

 

Weightlifting

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

I tackled this workout Rx during the Open and although it was a good test, it did not do my body any favors.  Today I opted for the scaled version.

Round 1 - 0:00 to 3:42

Round 2 - 4:42 to 11:26 (6:44)

Round 3 - 12:26 to 15:00 (finished 15 front squat and 7 C2B pull-ups) - 142 total reps

I felt pretty smooth and did quick single on the pull-ups

The complex was good also.  I matched my previous effort of 135#.  This time I went 95, 115 and 135# taking sets at the 17 minute mark, 19:30 and 21:15.

I did the workout in my wod shoes and wrist wraps.  I put a belt on for the complex.