Friday
Steamboat Strength and Conditioning – SSCMetcon
Warm-up
Warm-up (No Measure)
Bike, Row, Run or Jump Rope 3xs:
–:45sec Easy
–:15sec Hard
*Increase speed with each round.
2 Rounds:
–8 Bootstrapper
–8 Scap Pull Up
–8 Kip Swing
–8 Plate Squat + Press Away
–4 Kipping Knee Raise
–2 Kipping Pull Ups or Jumping Pull Ups
Barbell Warm Up 1x:
–10 Romanian Deadlift
–5 Muscle Clean
–5 Front Squat
–5 Push Press
Gymnastics Pull Progression 1x:
–3 Kip Swing + 1-2 Toes to Bar or Hanging Knee Raise
–3 Kip Swing + 1-2 Chest to Bar Pull Ups/ Chin Over Bar Pull Up or Jumping Chest to Bar Pull Up
–1-2 Bar Muscle Up or Bar Muscle Up Variation
Barbell Specific Warm Up 1x:
–5 Front Squats
–5 Thruster
Barbell Build Up Sets/ Workout Prime 1x:
–3-5 Front Squat @ workout weight
–1-3 Toes to Bar or Variation
–1-3 Chest to Bar Pull Ups or Variation
–1-3 Bar Muscle Up or Variation
–3-5 Thrusters @ workout weight
Metcon
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 21.3 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