General Warm up:
60 sec /side Pigeon Pose
6 ea Hip 90/90 Rotations
12 Prone PVC Pass thru
Activation:
2 sets
Scap Push-Up + Shoulder Taps: x10 + 10
Bird Dog: x10/side*
Paused Glute Bridge: x12-15*
* Pause each rep for 3 seconds
Specific Warmup:
2 sets
15 Banded, Straight Arm Lat Pull Down from Hollow
10 + 5 Scap Pull-Up + Beat Swing
Barbell Complex: Build to a single@80% of Clean + Jerk Max
3 sets
5 Front Squat (RX 95/65, Scaled 65/45)
7 T2B/7 C2B/5 BMU*
5 Thruster (RX 95/65, Scaled 65/45)
2:00 Air Bike@Moderate Pace
•RX Set 1 – T2B, Set 2 – C2B, Set 3 – BMU
•Scaled Set 1 – Hanging Knee Raises, Set 2 – Pull-Ups, Set 3 – C2B
Rest 2-3:00
Barbell Complex: Perform a single @ 80% of Clean + Jerk Max
“CrossFit Open 21.3”
For Time: (Time cap: 15 min.)
15 Front Squats (95/65)
30 Toes-To-Bars
15 Thrusters (95/65)
Rest 1:00
15 Front Squats (95/65)
30 Chest-To-Bar Pull-Ups
15 Thrusters (95/65)
Rest 1:00
15 Front Squats (95/65)
30 Bar Muscle-ups
15 Thrusters (95/65)
————— directly into:
“CrossFit Open 21.4”
Complete The Following Complex For Max Load:
(Time cap: 7 min.)
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time begins immediately following the completion of 21.3.
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