26 Mar 2021

CrossFit Lackland – CROSSFIT

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Warm-up

5:00 Assault Bike (build from easy to moderate)

*Every minute on the minute perform a 5 second bike sprint/burst immediately into 5 air squats, then back on the bike for the remainder of the minute

-then-

10 minutes of steady movement:

250m Row (build speed each round)

5 front squats (empty bar)

10 hanging scap retractions

6 kip to swing

2 strict pull ups

5 thrusters (empty bar)

Movement Prep

Build up to 70-80% of top lift expected in complex (Deadlift + Clean + Hang Clean + Jerk)

-then-

1 Set (at workout pace/scaling):

3 Front Squat (At workout weight)

3 Toes-to-Bar

3 Chest-to-Bar Pull-Up

3 Bar Muscle-Up

3 Thruster (At workout weight)

Metcon

CrossFit Open 21.3

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

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

Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

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