10 Minutes to establish a heavy set of the complex. 1 Attempt every 2 minutes.
12 Minute AMRAP
12 American Swings
12 Burpees
12 KB Cleans (6 per side)
(53/35)
6 Rounds
1 Min Max Cal Row
1 Min Max Cal Bike
1 Min Max Double Unders
1 Min Rest
4x
6 Standing Side Crunch (per side)
2 Turkish Get-ups (per side)
For total time:
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
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
4×6
Bicep Curls
Triceps Extensions
Partner “Kevin”
3 Rounds
32 Deadlift (185/125)
32 Hanging hip touches
1000m Row
Time cap: 26 Minutes
In honor of Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, died Nov. 24, 2012
Core finisher
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Accumulate 2:30min in L-Sit.
2 Rounds
50 Cal Row
25 Handstand Push-ups
Time cap: 15 Minutes
Flat. No more than 75% 1RM. Goal is technique under tension, not a max set.
Flat. No more than 85% 1RM. Goal is technique under tension, not a max set.
Ascending in load.
4×6
Bicep Curls
Triceps Extensions
Good Mornings
50-30-20
Thrusters (65/45)
Pull-ups
Time cap: 15 Minutes
