21.3 and 21.4
Lowry CrossFit – CrossFit
Last open workout tonight. Let’s meet at the Stanley Beer Hall around 6:00pm-ish afterwards if anyone is interested for a beverage and food.
WU: Warm-up (No Measure)
MOBILITY
2:00 Easy on Any Machine
…into:
Upper Body
1. Barbell Forearm Smash – 1:00/side
2. Banded Triceps Stretch – 1:00/side
3. Front Rack Stretch – 1:00
Lower Body
1. Banded Hamstsring Distraction – 1:00/side
2. Samson Stretch – 1:00/side
3. Pigeon on Box – 1:00/side
ACTIVATION
2 Rounds for Quality:
30 Seconds Each
Air Squats
Bent Over Rows
Hollow Hold
Romanian Deadlifts
Arch Hold
Pausing Front Squats
Scap Pull-ups
Strict Press and Reach
MOVEMENT VIDEOS
https://youtu.be/Y4XkFEj_OX8
1: 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
Stimulus
– Conditioning Category: Threshold
– This workout will be all about the gymnastics for most athletes.
– Managing grip and shoulder fatigue early on will be extremely important.
– Score: Time. Add 1 second for each rep not completed under the time cap.
Strategy
THE BIG TAKEAWAYS
1. Have a plan and be disciplined enough to stick to it.
2. Break gymnastics movements before we get to a slow or sticky rep.
3. Cycle time is less important than managing grip and shoulder fatigue.
Movement Prep
PRACTICE ROUND
5 Front Squats
5 Toes To Bars
5 Chest To Bar
5 Bar Muscle-Ups
5 Thrusters
2: 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
Stimulus
– Immediately following 21.3, we’ll have 7 minutes to build to this heavy complex.
– You must use the same barbell as 21.3 to complete 21.4.
– Each athlete is responsible for his/her own weight changes.
– Score: heaviest successful lift
Strategy
THE BIG TAKEAWAYS
1. Have a easy weight, a goal weight, and a reach weight in mind and set plates on the floor that allow for easy loading. Shoot for 75-85% of your 1RM Clean And Jerk.
2. The smallest plates allowed to be used are 0.5 lb. If you have them available, load these little plates on the bar first to ensure an extra pound over your competitors and so you don’t have to wory about loading them on and off with each weight change.
3. Plan out 1-2 minute breaks between lifts.