ANNOUNCEMENTS
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10 PVC Pass Throughs
10 Groiners
10 Jumping Squats
Into...
2 ROUNDS
5 PVC OHS
:10 Bottom of Dip Hold
:10 Ring Support Hold
MIN 1 - 5 Tempo OHS (2111) (Building)*
MIN 2 - 1-3 Ring Muscle-Ups or RMU Progression Movement
*Build to Heavier than Workout Weight. Bar comes from the floor
(Score is Weight)
9 Ring Muscle-Ups
18 Overhead Squats (115/75)|(75/55)
(Score is Time)
RMU OPTION 1: Jumping Ring Muscle-Up
RMU OPTION 2: Strict Pull-Up
into...
AMRAP x 3 MINUTES
10 Jumping Jacks
10 Alt. Lunges
10 Air Squats
10 Sit-Ups
(No Measure)
8 Single Arm DB Sumo DL High Pull (L)
8 Single Arm DB Push Press (L)
8 Single Arm DB Sumo DL High Pull (R)
8 Single Arm DB Push Press (R)
-Rest as Needed b/t Sets-
(Score is Weight)
3:00 Cardio Choice
Immediately into...
AMRAP x 10 MINUTES
10 Up Down + Side Shuffle*
10 Alt. Single DB Muscle Clean + Overhead
1 Rep = 1 Up-Down + 3 Side Shuffle Steps Out + 3 Side Shuffle Steps Back
(Score is Rounds + Reps)
3:00 Max Plank
Immediately into...
2:00 of Max Reps of Sit-Ups
(No Measure)
20 Jumping Jacks
10 Alt. Groiners
10 Up Downs
10 Alt. Step Back Lunges
10 Pushups
ROWLING (ON A 10:00 RUNNING CLOCK)
Athletes will take 5-7 attempts (Depending on time) to Row as close as they can to getting EXACTLY 100m on the monitor. For every meter, over or under (+ or -), 100m when the monitor stops counting, they must do 1 Burpee. For example, if the athlete hit 103m, they would perform 3 Burpees.
Then two rounds of:
• 50 Burpees
• 40 Pull-ups
• 30 One-legged squats
• 20 Kettlebell swings, 1.5 pood
• 10 Handstand push-ups
Then,
Run 800 meters
Time Cap - 35:00
into...
AMRAP x 4 MINUTES
8 Bent Over Rows
8 Sit-ups
8 DB Floor Press
(No Measure)
Bird Dogs
-1:00 Rest-
3 SETS (:45 ON / :15 OFF)
Supermans
(Score is Reps)
Max Single DB Burpees
-1:00 Rest-
AMRAP x 15 MINUTES
1:00 Cardio Choice
15 V-ups
15 Box or Chair Dips
30 DB Toe Taps
-1:00 Rest-
ON A 3:00 RUNNING CLOCK
Max Single DB Burpees
(Score is Reps)
3:00 Bike or Row (EZ-Moderate)
...then AMRAP:
10 Alt. Groiners w/ Elbow to Instep then Open Twist (https://youtu.be/NfbdWSGgyfA)
10 Bootstrappers
10 Alt. Samson Stretch
10 Alt. Elbow Punches (Front Rack)
10 Alt. Elbow Punches (Back Rack)
Build to a Moderate Complex:
1 Hang High Pull
+
2 Hang Power Clean
(Score is Weight)
20 ROUNDS FOR TIME*
10 Hang Power Clean (135/95)|(95/65)
50 Double Unders (sub: 100 Single Unders)
--- OR ---
20 ROUNDS FOR TIME*
5 Hang Power Clean (185/135)|(135/95)
50 Double Unders (sub: 100 Single Unders)
(Score is Time)
*P1 performs a full round while P2 rests, then switch. Teams complete 20 Rounds total (10 rounds each athlete).
into...
3 SETS
:30 Lunge w/ Twist
:30 Kang Squats
(No Measure)
MIN 1 - 12 Goblet DB Bulgarian Split Squats (R)
MIN 2 - 12 Goblet DB Bulgarian Split Squats (L)
MIN 3 - :45 Slow Squat Rotations
(Score is Weight)
TABATA 1 - Air Squats
TABATA 2 - Active "1/2 Squat" Hold
TABATA 3 - Jumping Lunges
-1:00 Rest b/t Tabatas-
(Score is Reps)
50’ Shuttle Run
8 MedBall Lunges
6 MedBall G2OH
-Rest 1:00-
AMRAP x 3 MINUTES
7 Single Ring Ring Rows
6 Kip Swings
5 Wall Ball Thrusters
Back Squat*
*Build to a Moderate-Heavy 2-Rep.
(Score is Weight)
40-30-20
Wall Balls (20/14)|(14/10)
20-15-10
Pull-Ups
*Complete a 100m MedBall Run after each round. Ex: 40 WB, 20 PU, 100m MB Run and so on.
**After the round of 20/10/100 go back to the start of the workout if time remains.
(Score is Rounds + Reps)
into...
EMOM x 4 MINUTES
10 Single DB Russian Swing + Max Sit-ups
(No Measure)
3/3 Slow DB Turkish Get-Ups
(Score is Weight)
20 Hand Release Push-ups
30 Single DB Swings
75 Double Unders
-1:00 Rest-
ON A 6:00 RUNNING CLOCK...
40 Hand Release Push-ups
50 Single DB Swings
100 Double Unders
-1:00 Rest-
ON AN 8:00 RUNNING CLOCK...
60 Hand Release Push-ups
70 Single DB Swings
125 Double Unders
(Score is Each Set for Time)
20 Slow Deadbugs
20 Russian Twists*
*1 Rep = L + R
(No Measure)
1:00 - Alt Groiners
1:00 - Bootstrappers
Into…
3 SETS
25ft L-Kicks
25ft Knee Hugs
25ft Toe Walks
25ft Butt Kickers
25ft Over the Fence, Under the Fence
25ft High Knees
ON A 7:00 RUNNING CLOCK...
800m Run
15 Hand Release Push-Ups
15 Deadlifts (185/135)|(135/95)
Max Sit-Ups in Time Remaining...
-Rest 2:00 b/t Sets-
(Score is Reps)
1:00 Slow Crossbody Mountain Climbers
:30 Rest
1:00 Slow Leg Raises
-Rest 1:00 b/t Sets-
(Score is Reps)
into...
AMRAP x 3 MINUTES
3/3 SA DB Deadlift
3/3 SA DB Upright Row
3 Up-Downs
3 Burpees
(No Measure)
12 DB Hang Clusters
(Score is Weight)
1:00 - Alt. DB Power Cleans
1:00 - Single DB Floor Press*
1:00 - Single DB Flutter Kicks**
*:30 on L-Side / :30 on R-Side
**Hold DB at extension above chest
-1:00 Rest b/t Sets-
(Score is Reps)
10 PVC Pass Thru
10 Alt Groiner Stretch
10 Step Back Burpee
Into…
4 SETS*
5 Empty Barbell Strict Press
10 Inch Worms (No Push-Up)
20 Alt Box Step Ups
*Progress to 10 Box Jumps for Sets 3 & 4.
Shoulder to Overhead*
*Taken from the rack. Build to a Heavy 3-Rep.
(Score is Weight)
30 Box Jumps (24/20)
40 Shoulder to Overhead (155/105)|(115/75)
30 Box Jumps
*Every 1:30 starting at 0:00, perform 3 Front Squats
(Score is Time)
into...
EMOM x 4 MINUTES
MIN 1 - :30 SA DB Press (R) + :30 SA DB Press (L)
MIN 2 - :45 Single DB Front Squats*
*Hold DB Across Chest
(No Measure)
MIN 1 - 12 Tuck-ups + Max Tuck Hold
MIN 2 - 12 Up-Downs + Max Push-up Plank Hold
(No Measure)
20 DBL DB Up-Down
1:00 Plank Hold
20 DB Glute Bridge-Ups
1:00 Glute Bridge Hold
20 DB Slides
1:00 Squat Hold
(Score is Rounds + Reps)
12 Weighted Sit-Ups*
*Hold DB across chest
(No Measure)
1:00 Row (EZ)
8 Hollow Rocks
4 Inch Worms
4/4 SA Ring Rows
:45 Row (Mod)
8 Hollow Rocks
6 Up-Downs
4/4 SA Ring Rows
:30 Row (EZ)
8 Hollow Rocks
6 Burpees
4/4 SA Ring Rows
MIN 1 -- 20/15 Cal Row
MIN 2 -- 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
(Score is Total Reps/Cals Completed)
7 Rower Hamstring Curl
7 Rower Pike-Ups
-Rest as needed b/t Sets-
(No Measure)
into...
EMOM x 2 MINUTES
:30 Single Unders
:30 Up-Downs
into...
EMOM x 2 MINUTES
:30 Single Unders
:30 Burpees
(No Measure)
10 Slow DB Forward Raises
10 Slow Arnold Presses
10 Seesaw Bent Over Rows*
*1 Rep of Seesaw Row = L Row + R Row
(Score is Weight)
MIN 1 - :50 DB Sumo Deadlift High Pulls
MIN 2 - :50 Alt. DB Rolling Tricep Extensions
MIN 3 - :50 Mountain Climbers
(Score is Reps)
Min 1 - :40 Bike (EZ)
Min 2 - :40 Lunges
Min 3 - :40 Jumping Jacks
Min 4 - :40 Mountain Climbers
1:00 - DB Suitcase Box Step-Ups (35/20)|(20/15)/(24/20)
1:00 - Up-Downs
1:00 - Air Squats
1:00 - DB Hang Muscle Cleans
1:00 - Cal Bike
-Rest 1:00 b/t Sets-
(Score is Reps)
1:00 Downward Dog
1:00 Plank Hold
1:00 Cobra Stretch
-Rest 1:00 b/t Sets-
(No Measure)
into...
AMRAP x 4 MINUTES
25' Slow Bear Crawl
25 Mountain Climbers
25' Slow Bear Crawl
25 High Knees
(No Measure)
1:15 - Alt. DB Snatch
-:15 Rest-
1:15 - Weighted Sit-ups
-:15 Rest-
1:15 - DB Goblet Lunge
-:15 Rest-
(Score is Reps)
5 Single DB Devil Press (R)
5 Single DB Devil Press (L)
20 DB Goblet Reverse Lunge
:30 Shuttle Run
(Score is Rounds + Reps)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Gun Hold
(No Measure)
HEADS UP: All classes canceled on Thursday, April 8th for a remodeling project! We'll be back online Friday the 9th.
Finally putting in the sauna, Steve?
Putting & chipping green for sure
Mirrors🪞?
Looking for a lady to add to our tennis roster to sub and play on Sunday. We are short due to the Easter holiday. Any tennis ladies out there? You don’t have to be awesome, but know how to play and not on any other rosters for Alta spring season. Basically need bodies to avoid a forfeit against this rude team of Karen’s. Message me if you are interested! Also, if you love tennis and want to join we can add you permanently. If you are rusty I’ll go hit balls with you prior to Sunday!!
OPEN ATHLETES: We will NOT be doing official attempts at 21.3 and 21.4 during classes tomorrow. You MUST attend one of the Open WOD sessions this weekend (Fri 530p, Saturday morning, or Sunday Open Gym) to do your judged, scored workout.
21.3 announcement this Thursday is at 3pm Eastern?? Weird, but ok!
games.crossfit.com/announcement/12491
Time Change for Open Workout 21.3 Announcement
games.crossfit.com
Open Workout 21.3 will be announced live on Thursday, March 25, at 12 p.m. PT. Don't miss the sibling showdown as Scott, Saxon, and Spencer Panchik take on the workout as soon as it's announced at the...Chik’s rule!! 💪🏽
After 21.2, here's where our Men's and Women's leaderboards stand! Click on each photo for more details and analysis.
21.3 is announced on Thursday at 3pm at games.crossfit.com.
Open athletes: Don't forget to submit your 21.2 scores before tonight's deadline!
bit.ly
© 2021 CrossFit, LLC. CrossFit, Forging Elite Fitness, 3...2...1...Go!, Fittest on Earth and Sport of Fitness are trademarks of CrossFit, LLC. in the U.S. and/or other countries. All Rights Reserved.
Good morning CFC Fam!
I wanted to share a few videos from Squat University that could help with your Thoracic Spine Mobility (can you hold a barbell straight overhead comfortably?) and squat mobility.
Thoracic Spine:
youtu.be/5wv670fHuG4
Squat Warm-Up Routine:
youtu.be/pCEpcIo-O4I
How to squat for your anatomy.
youtu.be/ubdIGnX2Hfs
There is also a lot of great material that he puts on his Instagram as well. Hope this helps!
Hey friends! The 2021 Open starts next week, on Thursday 3/11! This year’s Open will be different than years past; only 3 weeks instead of 5, even more scaling options than ever, and obviously COVID is still a factor, unfortunately.
Here’s our plan with regard to COVID: We’re still running a class size limit, but those limits will be expanded for the Open workout sessions. Because of the possibility of more people being in the space and due to COVID still being a thing, we’ll have a few extra precautions in place, and we ask you to bring and wear your mask whenever you’re not warming up or working out. In addition, all our usual precautions will remain in place (stay home if you’re not feeling 100%, social distance whenever possible, sanitize equipment before and after use, etc.).
With that out of the way, here’s the layout for the three weeks of the Open (3/11 to 3/29):
On Thursday night at 8:00p, the Open workout will be announced via live stream on games.crossfit.com. Tune in and find out what workout we’ll be doing that weekend, and if you miss it, we’ll post it to SugarWOD shortly after.
The following Friday at 5:30p, we’ll have our Friday Night Lights event. This will be your first chance to get that week’s workout done, and we’ll run as many heats as we need to get everyone through it that wants to, including folks that aren’t registered for the Open but still want a great workout.
The rest of the weekend will run as follows during the Open:
**Saturday 8:30a & 9:45a** - Our Saturday group Open WOD sessions, with standards given at the start, and organized heats running until everyone has gotten it done. Everyone is welcome, including folks that aren’t registered for the Open.
**Sunday 10a** - Regular non-Open WOD. Coach on duty will be leading class and will not be available to judge. No Open workouts on the side.
**Sunday 4p-6p** - Open Gym will be available for folks that still need to get the Open WOD done. No heats, informal.
**Friday (morning, noon and 4:15p classes) and Monday (all classes)** - Regular non-Open WOD. Coach on duty will be leading class and will not be available to judge. You *must* get your Open workout done during the weekend at one of the sessions listed above. No Open workouts on the side during regular Friday and Monday classes, no exceptions.
To summarize and emphasize, these are the scheduled times to do your Open workout:
* Friday 5:30p
* Saturday 8:30a and 9:45a
* Sunday 4p
These are the *NO-GO* times:
* Friday 5:30a, 6:35a, 12p, 4:15p
* Sunday 10a
* Monday ALL DAY
*Plan accordingly!* If you can’t make any of the available times, an At-Home version of the Open workout will be provided this year. Get after it and submit your score!
Whether you’re brand new to CrossFit or a veteran, you’re going to want to be a part of this! It’s CrossFit’s biggest event of the year, and it’s a lot of fun. Go to games.crossfit.com for more info on the Open and to register.
If you have any questions about the Open or the schedule, post them below.
games.crossfit.com
The CrossFit Open unites hundreds of thousands of athletes around the world to compete in the world's largest participatory sporting event in history. The 2021 season kicks off March 11 with the three...