Saturday
Crossfit RXD – NC X
Warm-up
Warm-up (No Measure)
3 ROUNDS (7:00 CAP)
6/6 Single Arm High Pull + Push Press*
5 Burpees w/High Jump
4/4 Single Arm DB Deadlifts (Sumo Style)
:30 DB Goblet Squat Hold
*Athletes will perform 6 Single Arm DB High Pulls and then go immediately into 6 Single Arm Push Press on one side, then alternate and repeat.
OPTIONAL PREP (can be done before and/or after the workout)
2 ROUNDS
4 Alt. Scorpions
5 Cat/Cows
5/5 Moose Antlers
10 Glute Bridge-Ups w/:03 pause at top
Workout
Crossfit Games Open 21.2 RX (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
Crossfit Games Open 21.2 Scaled (Ages 16-54) (Time)
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
F: 20-lb. dumbbell, 20-in. box (step-ups permitted)
M: 35-lb. dumbbell, 20-in. box (step-ups permitted)
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 Scaled (Ages 16-54) click here
Metcon (4 Rounds for time)
4 SETS*
20 Alt. DB Snatch (50/35)|(35/20)
25 Sit-Ups
20 Alt. DB Up-Downs
25 Slam Balls (30/20)|(20/10)
-Rest 1:30 b/t Sets-
*Start at a different movement each Set and work through movements in any order.
(Score is Each Set for Time)
KG DB: (22.5/15)|(15/9)
KG SB: (15/10)|(10/5)
