What’s up next?
Quarterfinals starts Thursday April 8th.
What are Quarterfinals?
Find out more.
"Arnie" With a partner:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
"Arnie"
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
Every 2:00 for 5 sets:
Back Squat, 5 reps
*first rep of each set, pause for 5 seconds.
10 minute AMRAP of:
2 Handstand Push-ups
2 Double KB Front Squats
4 Handstand Push-ups
4 Double KB Front Squats
6 Handstand Push-ups
6 Double KB Front Squats…
Every 2:00 for 5 sets:
Goblet squat, 5 reps with 5-sec pause
10 minute AMRAP of:
2 Handstand Push-ups
2 DB/KB Front Squats
4 Handstand Push-ups
4 DB/KB Front Squats
6 Handstand Push-ups
6 DB/KB Front Squats…
30 minute AMRAP
with a partner of:
1 Rope Climb
10 Box Jumps
2 Rope Climbs
15 Box Jumps
*you do a round, your partner does a round
20 minute AMRAP
10 Single Dumbbell Devils Press
10 Box Jumps
20 Dumbbell Snatches
15 Box Jumps
When I did my first open in 2017 I had been doing crossfit since 2014 but not consistently, only going 2 to 3 times a week on a good week and cherry picking the workouts I liked. (Heck I think I even took 2016 off.) I would hear Derek and Sean respond to my constant complaints of “ugh not running again”, or “do I really have to do that?” with “you’ll never get better at something if you don’t do it!”( I think that is Derek’s mantra, or it should be!) It took the open magic of getting my first kipping pull-ups during 17.3 for me to get really excited about what I could do. By the end of the 2017 open I was so pumped I remember asking Derek what it would take to get to regionals. His response was it would probably take three years of strenuous training, determination, dedication and no more cherry picking. I remember thinking hmmm, maybe I should push myself harder and see what happens.
I completed 2017 all scaled and decided to follow Derek’s advice - no more cherry picking. I would focus on getting better at things I really disliked or sucked at (burpees, running, wall balls etc...) When 2018 came around I set a goal to find one workout I could do RX. As luck would have it 18.1 came up and I was oooh I can do this one RX, but by the end of the Open I had completed all of the workouts RX. Fast forward to the 2021 open. This has been my best Open year to date. I am in the 94th percentile and depending on how I do in 21.3 I may make it to quarter finals (kind of like regionals). Whether I do or I don’t I am so gratified with my accomplishments thus far in my crossfit journey and I would not have gotten here without the excellent training and constant encouragement from not just the coaches but also fellow members. I look forward to my continued progress and seeing where this journey takes me. Thanks Crossfit Train97333!
- Michelle
For time:
Run 200m
20 Double-unders
10 Burpees
Run 400m
40 Double-unders
10 Burpees
Run 600m
60 Double-unders
10 Burpees
Run 800m
80 Double-unders
10 Burpees
For time:
Run 200m
20 Double-unders
10 Burpees
Run 400m
40 Double-unders
10 Burpees
Run 600m
60 Double-unders
10 Burpees
Run 800m
80 Double-unders
10 Burpees
Every 7:00 for 5 sets:
14 Toes-to-Ring
16 Alternating DB Snatch, 50/35-lbs.
18 DB Step-ups, 24”/20”
Every 7:00 for 5 sets:
14 Toes-to-target
16 Alternating DB Snatch
18 DB Step-ups
Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
Score submission is due by 5PM on Monday
Every 2:00 for 5 sets:
Deadlift, 5 reps
10 minute AMRAP of:
5 Deadlifts, 225/155-lbs.
10 Push-ups
15 Air Squats
20 minute AMRAP of:
10 Push-ups
15 Air Squats
20 DB Deadlifts
Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
Rest Day
Don’t forget to submit your scores!
Go to https://games.crossfit.com/
Scroll down and click “SUBMIT SCORES”
“Severin” with a partner
For Time:
50 Strict Pull-ups
100 Hand Release Push-ups
Run 5K
* If you’ve got a twenty pound vest or body armor, wear it.
* Share reps as needed, share the run as 200m relay sprints
For Time:
100 Dumbbell Rows
100 Hand Release Push-ups
Run 5K
*If you’ve got a twenty pound vest or body armor, wear it.
Open Workouts 21.3 & 21.4
BE SURE TO SIGN UP FOR CLASS TO PARTICIPATE!
All Friday classes will be doing the Open workout whether you are signed up for the Open or not. Make up timings will be available. Contact Derek for more info.
Open Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters
♀ 65 lb. ♂ 95 lb.
Time cap: 15 minutes
Then, Open Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 minutes
*Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.
*Complete both 21.3 and 21.4 back-to-back with no rest in between.
Open Workout 21.3 Equipment Free
For total time:
30 air squats
30 V-ups
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters
Time cap: 15 min.
*Use a stick or PVC pipe to complete the thrusters.
*Perform the dips between two chairs.
Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.
Open Workout 21.4 Equipment Free
5-min. AMRAP:
20 alternating single-leg squats
20 freestanding shoulder taps
5 rounds for time of:
30 Calories
30 Box Step-ups, 30”/24”
30 Single DB Push Press, 50/35-lbs.
Rest 1:00
5 rounds for time of:
400m Run
30 Box Step-ups
30 Single DB Push Press
Rest 1:00
