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25m Walking Knee to Chest Stretch
25m Walking Quad Stretch
25m Walking Figure 4 Stretch
25m Walking High Kicks
25m Butt Kickers
25m High Knees
25m Power Skip
-Immediately into-
ON A 6:00 RUNNING CLOCK…
400m Jog
AMRAP In Remaining Time...
10 Scap Push-Ups
10 Air Squats
10 Scap Pull-Ups
10 BB RDL
• 9 Chest to Bar Pullups
• 15 Power Cleans (135/95)
• 21 Air Squats
• 400m Run with a Plate (45/35)
Compare to October 4th, 2020.
into...
AMRAP x 3 MINUTES
30 Single Unders
5 Burpees
10 Alt DB Snatches
(No Measure)
4 Strict Burpees*
8 Squat Rotations
*1 Rep = Step Back to Plank + Push-Up + Stand + Tall Jump
(Score is Rounds + Reps)
MIN 1 - Max DB Swings
MIN 2 - Max Double Unders
MIN 3 - Max Plank Rotations
MIN 4 - Max Bicycle Crunches
MIN 5 - Max Cardio Choice
MIN 6 - Rest
(Score is Reps)
500/400m Row (EZ Pace)
Immediately Into…
10 Bootstrappers
20 Alt. Groiners
10 Push-Up to Pike
20 Air Squats
10 Inchworms w/ Push-Ups
20 Wall Ball Front Squats
10 Wall Ball Shoulder Press
20 Wall Balls
Max Meters Row In Time Remaining...
• 25 Cal Row
• 20 Wall Balls (20/14)|(14/10)
• 20 Box Jumps (24/20)
• 25 Cal Row
• 30 Wall Balls (20/14)|(14/10)
• 30 Box Jumps (24/20)
• 25 Cal Row
• 50 Wall Balls (20/14)|(14/10)
• 50 Box Jumps (24/20)
• 25 Cal Row
Score is time.
2 ROUNDS FOR TIME*
100 Cal Row
100 Wall Balls (20/14)|(14/10)
100 Box Jumps (24/20)
*P1 works while P2 Rests. Split work as needed.
(Score is Time)
KG WB: (9/6)|(6/5)
into...
EMOM x 3 MINUTES
10 Jumping Jacks
10 Lunges
10 Air Squats
(No Measure)
MIN 1 - :25 Max Glute Bridges / :25 Glute Bridge Hold
MIN 2 - :50 Max Air Squats
MIN 3 - :50 Max Slow DB Goblet Squats
(Score is Weight)
10 DB Box Step-Ups
8 Burpee Squat Jumps
10 DB Box Step-Ups
8 Burpee Side Shuffle
10 DB Box Step-Ups
8 Burpees Over DB
-Rest 1:00-
AMRAP x 6 MINUTES
8 DB Box Step-Ups
6 Burpee Squat Jumps
8 DB Box Step-Ups
6 Burpee Side Shuffle
8 DB Box Step-Ups
6 Burpees Over DB
(Score is Rounds + Reps)
30 Crossbody Mountain Climbers
20 Jumping Jacks
10 Scap Push-Ups
-Rest 1:00-
AMRAP x 3 MINUTES
5 Up-Downs
5/5 SA Russian KB Swings
5 Push-Ups
*Start Moderate-Heavy and Build to Heavy
(Score is Weight)
• Deadlift 225/155#
• HSPU
15 Diamond Push-Ups
15 DB or BB Skull-Crushers (Athlete Choice, Light)
-Rest 1:30 b/t Sets-
(No Measure)
1:00 Cardio Choice
100 Single Unders
50 Mountain Climbers
40 Jumping Jacks
20 Hollow Rocks
(No Measure)
MOVT 1 - DB Push Press
MOVT 2 - DB Renegade Row
*Alternate movements for 8 minutes total.
(Score is Reps)
MOVT 1 - Crossbody Mountain Climbers
MOVT 2 - Single DB Push Press*
MOVT 3 - Alt DB Power Clean
MOVT 4 - Cardio Choice
-Rest 1:00 b/t Sets-
*Hold DB Across Chest
(Score is Reps)
15 Lying DB Tricep Extensions
15 Supermans
-Rest as Needed b/t Sets-
(No Measure)
into...
4 SETS (:20 ON / :10 OFF)*
MOVT 1 - DB Deadlift
MOVT 2 - Burpees
*Both movements = 1 Set
(No Measure)
20 DB Death Marches*
10 Lunge + Lunge + Bent Over Row**
*See Follow Along for Demo
**1 rep = Lunge (R) + Lunge (L) + DB Bent Over Row
(Score is Weight)
28 Jumping Lunges
14 Alt DB Hang Power Snatch
(Score is Each Set for Time)
12 Alt Groiners
10 Alt Cossack Squats (Pause :01 at the bottom)
5 Push-Up to Pike
Into…
AMRAP x 5 MINUTES
10 KB Deadlifts
5/5 KB Strict Press
10 KB Front Squats
Build to a Heavy 2-Rep Hang Squat Clean
(Score is Weight)
25 Abmat Situps
15 KB Swings (53/35)|(35/25)
5 Hang Squat Cleans (185/135)|(135/95)
(Score is Time)
into...
AMRAP x 4 MINUTES
10 Alt. Groiners
10 Air Squats
10 Alt. Reverse Lunges
(No Measure)
10 Diamond Push-Ups
20 Deadbugs
30 Mountain Climbers
(Score is Rounds + Reps)
1:00 - Cardio Choice
1:00 - Burpees
1:00 - Air Squats
-Rest 1:00 b/t Sets-
(Score is Total Reps)
MVMT 1 - DB Hammer Curls
MVMT 2 - DB Seesaw Upright Rows
(No Measure)
High Knees
Butt Kickers
High Skips
Toy Soldiers
Grapevine
200m Run
Into…
2 ROUNDS
30 Single Unders
6/6 Split Squats
30 Mountain Climbers
12 Glute Bridge-Ups
1:00 - Walking Lunges
1:00 - Double Unders
1:00 - 200m Run
1:00 - Crossbody Mountain Climbers
1:00 - Plank Hold or Glute Bridge Hold
-1:00 Rest b/t Sets-
(Score is Reps)
into...
EMOM x 3 MINUTES
5 Inch Worm + Push-up into Max Mountain Climbers or Max Double Unders*
*Athlete Choice for "Max" Rep Movement
(No Measure)
12/12 Single DB Suitcase Deadlift
20 Single DB Floor Press*
*Hold DB Across Chest
(Score is Weight)
MIN 1 - :50 DB Slides
MIN 2 - :50 Single DB Burpee + Power Clean*
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 DB Russian Twists
MIN 2 - :50 Single DB Burpee + Power Clean
-Rest 1:00-
EMOM x 6 MINUTES
MIN 1 - :50 Quad Heel Taps
MIN 2 - :50 Single DB Burpee + Power Clean
*DB Burpee + Power Clean = 1 rep
(Score is Total Reps for Min 2 Movements)
10 Jumping Jacks
8 Up-Downs
6 Groiners
Into…
2 ROUNDS
8 PVC Pass Throughs
6 PVC Back Squat*
4 Burpees Over PVC
*Second round perform PVC OHS
Build to a Light-Moderate complex of:
1 Power Snatch
+
1 Snatch Balance
+
1 Overhead Squat
(Score is Weight)
4 ROUNDS
5 Power Snatch (155/105)|(115/75)
3 Burpees Over the Bar
Immediately Into...
6 ROUNDS
3 Power Snatch
5 Burpees Over the Bar
(Score is Time)
into...
AMRAP x 2 MINUTES
20 Jumping Jacks
10 Sit-Ups
5 Up-Downs
into...
AMRAP x 2 MINUTES
20 Single Unders
10 Sit-Ups
5 Burpees
(No Measure)
10/10 Bulgarian Split Squat*
10-15 Bench/Box Dips
*Option to hold DBs
(Score is Weight)
10 DB Hollow Flutter Kicks
20 Walking Lunges
30 Double Unders
-Rest 1:00-
AMRAP x 8 MINUTES
30 DB Hollow Flutter Kicks
20 Walking Lunges
10 Double Unders
(Score is Rounds + Reps)
30 Russian Twists + Max Tuck Hold
(No Measure)
100m Jog
5/5 Single Arm Ring Rows
10 Alt. Samson Lunge
10 Tuck-Ups
MIN 1 - 8 Plate OH Lunges* + 100m Run
MIN 2 - TTB or Rope Climb Practice
*Increasing Weight Each Round
(No Measure)
• 15' Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters
into...
AMRAP x 3 MINUTES
2 Sit-Ups
2 Push-Ups
(No Measure)
12 Controlled Sit-Ups
12 Diamond Push-ups
(No Measure)
30 Double Unders
20 Sit-Ups
10 Single DB Russian Swings
*Every Minute On The Minute, Including 3-2-1 go...perform 5 Up-Downs
(Score is Rounds + Reps)
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...