Knowledge Bombs

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Warm-up (No Measure)

2:00 min bike or ski

achilles stretch

20m bear crawl

50 singles

2:00 min bike or ski (switch equipment from above)

achilles stretch

10 big arm circles (forward & backward)

10 small arm circles (forward & backward)

10 open/close arms

20 DU’s

Push-ups (Log Set 5 (Max))

Week 7

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
MUST SUBMIT SCORE ONLINE BEFORE 6PM!!

Metcon (AMRAP – Reps)

15 Min AMRAP:

5, 10, 15, 20….

HSPU

Cal Bike
Workout flow is increasing reps by 5 each round. Score is total reps completed.

Turn2CrossFit – CrossFit

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Heaving Snatch Balance (3-3-1-1-1)

Squat Clean (1-1-1-1-1)

Turn2CrossFit – Endurance Club

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3.141592 (Time)

3000m row

1 mile run

40 DBall over shoulder

1 mile run

50 pushups

9 dB thrusters

200m farmer carry with same dbs
RX+ = Vested

*if redoing 21.1 Monday- substitute push-ups for GHD Sit-Ups

Turn2CrossFit – CrossFit

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Metcon (AMRAP – Reps)

12 rounds E2MOM of: (6 rounds each)

Partner A: 12 KB swings 53/35

9 pull-ups

6 cal bike

Partner B: AMRAP deadlifts 225/155
-Every 2:00 mins, Partner A does the 12, 9, 6 and rests with the remaining time

-While Partner A works, Partner B performs as many DL’s as possible within the 2:00 min

**Score is total number of DL’s performed as a team**

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

2:00 bike or ski

achilles stretch

20m bear crawl

50 singles

2:00 bike or ski (switch equipment from above)

achilles stretch

10 big arm circles (forward & backward)

10 small arm circles (forward & backward)

10 open/close arms

20 DU’s

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

Crossfit Games Open 21.1 Masters RX (Ages 55+) (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 Masters RX (Ages 55+) click here

Crossfit Games Open 21.1 Teens RX (Ages 14-15) (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 Teens RX (Ages 14-15) click here

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

For time:

1 bear crawl

10 jumping jacks

3 bear crawls

30 jumping jacks

6 bear crawls

60 jumping jacks

9 bear crawls

90 jumping jacks

15 bear crawls

150 jumping jacks

21 bear crawls

210 jumping jacks

The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.

The jumping jacks can be modified to a “stepping jack” if needed.

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

Crossfit Games Open 21.1 Equipment Free (Ages 16-54) (Time)

For time:

1 wall walk

10 lateral jumps

3 wall walks

30 lateral jumps

6 wall walks

60 lateral jumps

9 wall walks

90 lateral jumps

15 wall walks

150 lateral jumps

21 wall walks

210 lateral jumps

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

Push-ups (Log set 5)

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Warm-up (No Measure)

300m run

5 yogi push-ups

Iron cross stretch

5 shoulder press (empty barbell)

200m run

Couch stretch

Pigeon stretch

10 air squats

5 shoulder press (add weight)

Shoulder Press (5×3 70-75%)

Add weight from last 2/2

“Darwin” (AMRAP – Rounds and Reps)

15 Min AMRAP:

300m Run

25 Air Squats

25 Plank DB Pull Throughs 50/35
Plank DB Pull Through DEMO https://www.youtube.com/watch?v=Zko5x2SoQmo

Turn2CrossFit – CrossFit

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Warm-up (No Measure)

500m row

Worlds greatest stretch (each side)

10 perfect air squats

20m straight legged bear crawl

20 banded pull aparts (10 across chest & 10 overhead)

Wallball EMOM (AMRAP – Rounds)

7 Min EMOM

10-20 Wallballs 20/14
*Pick a number you can do unbroken. Increase reps from 2/24 by 1 if you were able to stay unbroken for all sets.

“Einstein” (Time)

For Time:

15-14-13…1

Calorie Row

Burpees
Perform 15 Calories, then 15 Burpees, then 14 Calories and so on until you reach 1 Calorie and 1 Burpee