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Friday, March 26 2021

Posted by Mandee on March 25, 2021   |   7 Comments

 

OPEN WOD 21.3

For total time: (15min cap)

15 front squats   ages 16-54: 95/65   ages 14-15 & 55+: 65/45
30 toes-to-bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups   ages 55+: chin over bar
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups   ages 55+: chest to bar
15 thrusters 

Scaled ages 16-54: 65/45, hanging knee raises/chin over bar/chest to bar

Scaled ages 14-15: 45/35, hanging knee raises/chin over bar/chest to bar

Scaled ages 55+: 45/35, sit-ups, jumping pull-ups, chin over bar pull-ups

OPEN WOD 21.4 (Time cap: 7 min.)

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

 

WARM-UP

Reach for toes/sky/trunk twist

8 alternating Cossack squats, 5 air squats 

Spiderman stretch left/right, horse stance with wrist stretches

3 cycles cat/cow, 5 push-ups, 4 mountain climbers

Pull-up warm-up (hang from bar, active/inactive, flagpole stretch, back slaps/skier swings, kipping swings)

Practice a few each of T2B, pull-ups, C2B and Bar muscle-ups

Barbell Warm-up: 5 front squats, 5 strict press, 5 thrusters

With WOD weight: 3 front squats, 3 T2B, 3 thrusters, 3 C2B

Practice complex (21.4) — build up and hit the first weight you plan on attempting. Then, arrange weights needed for 21.4 and set them beside your bar so they are ready when you need them.

 

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We will be hosting the OPEN in all regular classes. In order to complete both 21.3 and 21.4, ALL CLASSES WILL BE ONE HOUR AND FIFTEEN MINUTES. Classes will start at their regular time and finish 15 minutes after their usual finish time. Please plan accordingly. 

Don’t forget to arrive early to warm-up on your own!!

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7 responses to “Friday, March 26 2021”

  1. Nathaniel says:

    Them 5am dudes ready for anything. It’s an awesome way to start your day with the 5am crew and the effort and camaraderie they bring so early and consistently. They’ll be there tomorrow with 21.3 AND 21.4 on their minds. Let’s finish strong CFHSV!

  2. Abby says:

    The best group! Always make the early mornings more fun!!

  3. Regina says:

    Crossfitting at 5am requires a whole different mindset. These guys make it look easy day after day and still have the capacity to laugh, joke, and encourage others, too 😊

  4. Clair Day says:

    Great picture! True dedication at 5:00 a.m.
    Well, another CF Open in the books! I can’t say enough positive things about how this Open was run by our coaches. We truly have the best CF box!! Though, I missed cheering all my other CFHSV friends on due to the required changes it was still a great atmosphere doing these workouts with those I spend my weekday mornings with and cheering them on! Great job everyone!!

    21.3- 141 reps
    21.4- 105(watch out for the power clean)
    Thank you, Jason and Hobie for the push to get one more bar MU!

  5. JJ Millich says:

    21.3 – 14:00 min, scaled
    (95#/TTB/ChinOverBar/CTB; no BMU station)
    21.4 – 220#

  6. steve price says:

    A. 120 reps Rx

    B. 215, should have started heavier.

  7. CJ VK says:

    165 reps
    237