Saturday

Crossfit RXD – NC X

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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)


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