Workout des Tages
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 bar muscle-ups
15 thrusters
Time cap: 15 min.
21.4 begins immediately upon completing or reaching the time cap for 21.3.
♀ 65 lb. (29kg)
♂ 95 lb.(43kg)
Movement Standards:
https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 min.
Time begins immediately following the completion of 21.3.
Movement Standards:
https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf
For total time:
15 front squats
30 hanging knee-raises
15 thrusters
Rest 1 min.
15 front squats
30 chin-over- bar pull-ups
15 thrusters
Rest 1 min.
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Time cap: 15 min.
21.4 begins immediately upon completing or reaching the time cap for 21.3.
♀ 45 lb. (20kg)
♂ 65 lb. (29kg)
Movement Standards:
https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 min.
Time begins immediately following the completion of 21.3.
Movement Standards:
https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf
For total time:
15 air squats
30 sit-ups
15 thrusters with stick
Rest 1 min.
15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick
Rest 1 min.
15 air squats
30 push-ups
15 thrusters with stick
Time cap: 15 min.
21.4 begins immediately upon completing or reaching the time cap for 21.3.
To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.
https://s3.amazonaws.com/crossfitpubliccontent/3-21-3-Scorecards-Foundations-sjnhey653bdge523da.pdf
Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press
Time cap: 7 min.
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
Movement Standards:
https://s3.amazonaws.com/crossfitpubliccontent/3-21-3-Scorecards-Foundations-sjnhey653bdge523da.pdf
For total time:
30 air squats
30 V-ups
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 dips
30 thrusters with a stick or PVC pipe
Rest 1 min.
30 air squats
30 handstand push-ups
30 thrusters with a stick or PVC pipe
Time cap: 15 min.Rest 2 min. before beginning 21.4.
21.4 begins exactly 2 min. after completing or reaching the time cap for 21.3.
Movement Standards:
https://s3.amazonaws.com/crossfitpubliccontent/4-21-3-Scorecards-EquipFree-sjnhey653bdge523da.pdf
As many rounds and reps as possible in 5 min. of:
20 alternating single-leg squats
20 alternating shoulder taps in a freestanding handstandStarting exactly 2 min. after 21.3, complete the wod above.
Movement Standards:
https://s3.amazonaws.com/crossfitpubliccontent/4-21-3-Scorecards-EquipFree-sjnhey653bdge523da.pdf