CFSBMetcon – Fri, Feb 21
CrossFit Steamboat – CFSBMetcon
Warm Up (No Measure)
2:00 Ski erg
Banded 7s + Hip Halo
lat pulses
wrist stretch
:30 deadhang
shoulder series
mini kip swings
progressive boot strappers
5 squats
5 shoulder press DB
:30 lat active
shoulder series
5 ring rows
5 hanging knee raises
5 kipping ring rows
5 Kip Swings
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
coach TTB
coach C2B
coach front squat
coach thruster
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
If you don’t finish, note reps completed at the 15 minute cap.
Independence
For total time:
15 Front Squats (75/55)
30 Toes to Bar
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Pull Ups
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Chest to Bar
15 Thrusters (75/55)
(KG conv: 35/25)
Liberty
For total time:
10 Dumbbell Front Squats (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Ring Rows
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Jumping Pull Ups
10 Dumbbell Thrusters (light)
Target time: Sub 15:00
Time cap: 15:00
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Foam Roll Up Wall
1 Minute Forearm Smash
Couch Stretch
Foam Roll Up Wall
Forearm Smash