Daily Workouts

For Time:

21 Power cleans (155/105)

21 Pull-ups

21 Front squats

21 Pull-ups (Chest-to-bar)

21 Squat cleans

21 Bar Muscle-ups

13:00 Cap

Partner Workout

8 Sets:

1:00 Bike

1:00 to complete 1 round of strict "Cindy"

1 round of "Cindy" is:

5 Strict pull-ups

10 Push-ups

15 Air squats

Score is total calories completed on the bike. Each athlete will perform 8 one-minute intervals on the bike and have 8 one-minute intervals to complete a round of "Cindy." If unable to complete a round of "Cindy" in les than a minute, scale to 4-8-12 or 3-6-9 reps

CrossFit Open 21.2

For Time:

10 DB Snatches

15 Burpee Box Jump Overs

20 DB Snatches

15 Burpee Box Jump Overs

30 DB Snatches

15 Burpee Box Jump Overs

40 DB Snatches

15 Burpee Box Jump Overs

50 DB Snatches

15 Burpee Box Jump Overs

Time Cap: 20min

15:00 Easy Bike

15:00 Stretch

10:00 Easy Bike

10:00 Stretch

4 Rounds for time:

20 DB Snatches (50/35)

30 DB Box Step-ups (24/20" box)

400m Run

8:00 EMOM

5 Power Snatches

8:00 EMOM

3 Power Clean & Jerks

8:00 EMOM

1 Squat Clean +

1 Pause Front Squat +

1 Front Squat

2:00 Rest

4:00 AMRAP

15 Wall balls (30/20 lb)

12 Pull-ups (C2B)

-Perform on a 30-minute running clock

-Priority today is practicing efficient technique. Add load as necessary.

Partner Workout

5 Sets:

In 2:00, complete:

10 Deadlifts (225/155)

15 Bar-facing Burpees

Max Calorie Row in remaining time

2:00 Rest

Athletes will alternate 2:00 work intervals with 2:00 rest intervals. Score is total calories completed.

1. Build to a Heavy:

triple front squat (from floor)

2. 4 Rounds for time

400m Run

15 C2B/T2B

3 Squat cleans (85% of heavy triple from part 1)

-Alternate rounds on C2B/T2B

-Scale appropriately to finish in sub 16:00

CrossFit Open 21.1

For Time:

1 Wall Walk10 Double-Unders

3 Wall Walks30 Double-Unders

6 Wall Walks60 Double-Unders

9 Wall Walks90 Double-Unders

15 Wall Walks150 Double-Unders

21 Wall Walks210 Double-Unders

15:00 Time Cap

*See Workout Description and Workout Standards

5 Sets on a 4:00 Timer:

25/20 Calorie Bike

15 Push-ups

5 Power cleans*

*Use 70% 1RM Power clean for set 1. After that, add load each set. These sets are not for time, but the quicker they are finished, the more rest prior to the next set.

3 Rounds for time:

30 Wall balls

50 Double-unders

50/40 Calorie Row

3 Rounds on a 3:00 Timer:

400m Run

Max Bar-facing burpees in remaining time

6:00 Rest

6:00 AMRAP

1-2-3-4-5...

Deadlifts (185/125)

Pull-ups*

*Rounds 1-7 are STRICT Pull-ups. Rounds 8 and above are chest-to-bar pull-ups (kipping).

Retest from Jan 27

Build to heavy single for the day:

1. Snatch

2. C & J 3. Back Squat

Partner Workout

100/80 Calorie Row

33-27-21-15-9 rep rounds of

Power Cleans (95/65)

Pull-ups (C2B)

100/80 Calorie Row

CrossFit Open Workout 17.5

10 rounds for time of:

9 Thrusters, 95/65 lb.

35 Double-unders

13:00 AMRAP

10 Sumo Deadlift High Pulls (95/65)

10 Push-ups

10 Calorie Echo Bike

Snatch

5 x 2

Clean & Jerk

5 x 1 + 2 (1 Clean + 2 Jerks)

Back Squat

5 x 3 @ 90%+

Hollow Rock

4 x :30

3 Rounds for time:

16 DB Snatches (50/35)

16 Toes to bar

16 DB Hang Clean & Jerks

16 Pull-ups (C2B)

400m Run

"Laura"

With a partner

21:00 AMRAP

30 Calorie row

20 Burpees over the rower

10 Power cleans (155/105)

16:00 AMRAP

1-2-3-4-5... rep rounds of:

DB Thrusters (50/35)

DB Box Step-overs

10 Calorie Echo Bike after each round

16.3

7:00 AMRAP

10 Power snatches (75/55)

3 Bar muscle-ups

5:00 EMOM

Toes to Bar

1. 5 Sets (build in load)

5 rep Bench press

3 Strict Weighted Pull-ups

2. For Time:

50 Push-ups

75 Sit-ups

50 Calorie Ski or Row

Snatch

5 x 3

Clean & Jerk

5 x 2

Back Squat

5 x 3 @ 90%

Hollow Rock

3 x :30

5 Rounds for time

10 DB Power Cleans (50/35)

20 DB Walking Lunges

30/24 Calorie Echo Bike