CrossFit9 – CrossFit WOD
Metcon
Use skill time to work on Complex, build to a comfortable starting weight for 21.4. Then strip the bar and get ready for 21.3.
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
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 4)
Accessory: 5 x 30 sec weight glute bridge hold
Metcon
Metcon (AMRAP – Reps)
3 minute AMRAP: Max calorie row
Rest 30 sec – 1 minute
3 minute AMRAP: Max bench press
Rest 30 sec – 1 minute
3 minute AMRAP: Max goblet squat
Rest 30 sec – 1 minute
3 minute AMRAP: Max KB swing
Rest 30 sec – 1 minute
3 minute AMRAP: Max KB sumo deadlift high pull
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
With a pair of dumbbells, 20 minute AMRAP:
50m lunge
400m farmer carry
30 DB sit-ups (DB on chest)
L1: 20/10+ P/B; 200m farmer carry
L2: 35/25+ Y/B
L3: 50/35+ G/Y
FINISHER:
3 x 800m with 2 minutes rest between
L1: 2 x 800m
CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (6 x 3)
3 seconds down
3 second hold
Explosive up
Metcon
Metcon (Time)
For time:
27-21-15-9
Pull-up
Calorie ski or echo bike
Thruster
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 3)
Push Press (3 x 3)
Metcon
Metcon (Time)
6 rounds for time:
200m run
15 hand release push-up
10 deadlift
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two…
30 minute AMRAP:
400m run (together)
60 wallballs
60 toes to bar
30 shoulder to overhead
30 pistols
L1: 45/35
L2: 95/65
L3: 135/95
Finisher
Metcon (No Measure)
Finish with:
2 minute (accumulated) weighted plank
3 x 30 second L-hold
CrossFit9 – CrossFit WOD
Skill
Weighted Pull-ups (6 x 3)
Work up to a 3 rep max.
2 count tempo descent, 1 count pause at bottom.
To scale: weighted rack pull-ups
Metcon
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 Games Open 21.2 Scaled (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: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Skill
Snatch Complex (Work up to heavy single complex )
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Do not drop bar between movements
Metcon
Metcon (Time)
3 rounds for time:
800m run
15 D-ball squat
15 D-ball over shoulder
L1: 30/20+; 400m run
L2: 60/50+
L3: 70/60+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
25 minute AMRAP:
500m row or ski
200m farmer carry
10 bench press or DB floor press
12 ring dips
Rest 3 minutes
10 minute AMRAP:
20 hanging knee raise (add weight as needed)
20 weighted sit-ups
20 bicep curls
20 OH tricep extensions
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
200m run
8 bench press
8 minute AMRAP:
200m ski
8 ring row
8 minute AMRAP:
40 mountain climbers
16 half kneeling KB press (8R/8L)
20 flutter kicks with KB
Finisher:
400m run
40 bicep curls
40 banded tricep pushdowns