1. Movement Prep/Activation
Banded 7s + Hip Halo
-into-
8:00 AMRAP
5 Kip Swings
5 Ring Rows
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
10 Single Arm Dumbbell Bench (each)
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
https://games.crossfit.com/workouts/open/2021/3?division=2&workout_tiers=rx
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
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
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)