CrossFit Open 21.2

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

16/12 Calorie Row (build intensity each round)

5 single arm dumbbell RDL (each side) (light/moderate)

5 single arm dumbbell hang snatch (each side) (light/moderate) (each side)

5 inchworms

5 spiderman lunge stretch (each side)

5 box jump with step down

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

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
TARGET SCORE

Target Time: sub 15 minutes

Time Cap: 20 minutes

STIMULUS and GOALS

The Open is here again x2! GO TO THE DARK PLACE!!!!

Shut the brain off and just move! You can pace and stick to it, but accept the fact that it’s going to hurt and attack each station.

WORKOUT STRATEGY & FLOW

Dumbbell Snatches: Weight should be set where unbroken is definitely a possibility. If you need to rest make it short and get back to the dumbbell. Pause at the top of each rep to breathe and keep control going into the transition. Use the legs and hips as much as possible to save your pull.

*Both hexes of the dumbbell must contact the ground every rep and you cannot use your off-hand to help press off.

Burpee Box Jump Overs: This is going to be the real heartache of the workout. Reps are always going to be 15 so ideally we want to establish a pace that won’t blow us up. Move steadily through at a maintenance pace for the first 4 sets and give it all you got on the last set. Stay low and try to keep moving with a goal finish time around 60-75 seconds.

If you have completed this workout before…be sure to use what you’ve learned and make the proper adjustments to improve!

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

Crossfit Games Open 21.2 Masters RX (Ages 55+) (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 / 24-in. box (step-ups permitted)

Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Masters RX (Ages 55+) click here

RomWOD

RomWod for 3/19/2021

Renegade

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

1 Minute Ski

1 Minute Row

1 Minute Bike

*In any order

then…

10 Strict DB Press (each arm)

10 Lateral Box Stepups (each leg)

20 shoulder taps in push up plank

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting

Deadlift (5 x 3)

-5×3 (building weight)

*Rest 90 seconds between

**Build in weight each set.

***No straps, no hook grip and no mixed grip!

Example Sets

Set 1:

3 reps @ 275#

Set 2:

3 reps @ 315 #

Set 3:

3 reps @ 335#

Set 4:

3 reps @ 365#

Set 5:

3 reps @ 385#

Based off of 405# Max Deadlift

Metcon

The Average Jay (Time)

3 Rounds For Time:

250 M. Row

17 Push-ups

17 Deadlifts (135/95)

17 AbMat Sit-ups

17 Box Jumps (24/20)

Can’t Touch This

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

6x :20/:10 Bike Intervals

then…

2 Rounds:

10 KB Deadlifts

10 Russian KB Swings

10 Ring Rows

Metcon

Metcon (2 Rounds for distance)

With a partner, complete:

AMRAP 16 Minutes:

Max Distance Run (Meters)

*every 2 Minutes perform 6 Bar Muscle Ups (9 C2B)

-Rest 4:00 Minutes-

AMRAP 16 Minutes:

Max Distance Run (Meters)

*every 2 Minutes perform 6 Power Cleans (185/125)
*Both partners DO NOT have to stop running each time, one partner can complete reps each 2:00 while other partner continues to run.

Target Meters each set: 2500+

STIMULUS and GOALS

This is a great workout to focus on run pacing (and being able to recover on the run) and attacking each movement every 2 minutes with intensity.

WORKOUT STRATEGY & FLOW

Run: Hold a moderate pace and switch partners before redlining.

Try to get back to your moderate pace as quickly as possible after performing the work every 2 minutes.

Bar Muscle ups/C2B Pullups:

Be smart splitting these up, should take less than 30 seconds each set.

Cleans: Be aggressive with these! We’d like all 6 to be done under 30 seconds. Focus on violent hip drive and dropping to start the next rep immediately.

Word Up!

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

4:00 Moderate Cardio

then…

2 Rounds:

10 Empty Bar Front Squats (w/Pause)

10 Pushups

10 Alternating V-Ups

Weightlifting

Back Squat (3 x 1 @ 95% 1-RM)

Back Squat

– 3 sets x 1 reps @ 95% 1RM Back Squat

* Rest 60 secs between sets

Metcon

Metcon (2 Rounds for reps)

AMRAP 9 Minutes:

16 AbMat/GHD Situps

8 Burpee Pull Up

-Rest 2 Minutes-

AMRAP 9 Minutes

16 Wallballs (20/14)

8 Burpee Pull Ups
TARGET SCORE

Target Rounds each set: 4+

STIMULUS and GOALS

Stimulus for workout is moderate intensity with steady pacing. You should aim at keeping a pace in the first minute that you can continue to hold until the last minute of this workout.

Set the tone and try to hold on! it’s only 10 minutes 🙂

WORKOUT STRATEGY & FLOW

GHD’s/AbMat: The volume in this workout can sneak up on you. Keep a consistent pace throughout.

Burpee Pull-up: You should use a pullup bar that you can’t contact when standing tall with arms extended overhead. For the pull-up, you can either jump into the pull-up or jump to a dead hang and then kip the pullup. Aiming for a consistent pace here.

So Much for the Afterglow

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

1:00 Row

10 Box Jump w/Step Down

10 Suitcase Deadlift R/L

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

With a partner, complete AMRAP 20:

20 Calorie Bike

20 DB Box Step-Overs (24/20) (50/35)

20 Deadlifts (185/125)

20 DB Front Squats (50/35)

*Every 2:00, including 0:00 partners must run 20 calories (10 each)

CrossFit Open 21.1

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

3 Sets:

1:00 Ski

25 Plate Hops

5 Inchworm

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

RomWOD

Bright Lights

Crossfit North Cloud – CrossFit

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Warm-up

Warm-up (No Measure)

2 Sets:

500M Ski (start easy and build intensity)

9 Ring Rows

9 Hanging Scap Retractions

9 Kettlebell Deadlift to Russian Swing

Optional Warmup (No Measure)

Crossover Symmetry Activation

Then…

Hip Halo Activation (Banded)

* 10 Side step R/L

* 10 Forward/Backwards Walk R/L

* 10 Glute Bridges

* 10 Single Leg Glute Bridges R/L

* 10 Bird Dogs R/L

* 10 Squats

Weightlifting

Hang Power Clean + Hang Cluster (8-6-4)

*Perform both from the hang above the knee.
• These should be cycled! So, you’ll do 1 hang power clean, 1 hang cluster, 1 power clean, 1 hang cluster and so on until you complete all the reps.

• Move up in weight each set.

Example Sets

Set 1:

1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @135

-rest 2 minutes-

Set 2:

1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @155

-rest 2 minutes-

Set 3:

1 Hang Power Clean + 1 Hang Cluster + 1 Hang Power Clean + 1 Hang Cluster @170

Metcon

Metcon (AMRAP – Reps)

EMOM 16:

1-20 Box Jumps (24/20)

2-15 GHD/AbMat Sit-ups

3-10/7 Calorie Bike

4-5 Devil Press (50/35)