March 12, 2021 – Performance and Limited Equipment Workouts

PERFORMANCE

Warm-Up.

Spend 5 minutes mashing the calves with a kettlebell handle.

Followed by…

Two sets of:
Hawaiian Squats x 5-7 reps per side
T-Spine Opener x 60 seconds

Then…

A.
Three sets of:
Banded Good Morning x 15-20 reps
Rest 60 seconds
60 seconds of Assault Bike @ 70-75%
Rest 60 seconds
6-8 Rocking Box Bridges (slow and controlled)
Rest 60 seconds
60 seconds of Assault Bike @ 70-75%
Rest 60 seconds
30 seconds of Plate Hops
Rest 60 seconds

B.
Two rounds at desired event pace of:
3 Wall Walks
12 Double-Unders

Perform movements and transitions at “game speed,” ensuring that you can “feel” the pace of the event. Then be ready to replicate it when you hear “3,2,1,GO!”

Rest 5-10 minutes, and then…

“CrossFit Games Open Workout 21.1”
For time:
1 Wall Walk
10 Double-Unders
3 Wall Walks
30 Double-Unders
6 Wall Walks
60 Double-Unders
9 Wall Walks
90 Double-Unders
15 Wall Walks
150 Double-Unders
21 Wall Walks
210 Double-Unders

Time cap: 15 minutes

CrossFit Games Open 21.1 – Strategy & Tips

ALTERNATE AT-HOME WORKOUT OPTIONS – LIMITED AND NO EQUIPMENT

For our at-home and travel workouts, please start a clock and allow it to run throughout your training session. The entire session will take 60-minutes or less, and staying accountable to the clock will allow you to maintain the appropriate intensity and stimulus.

When the clock starts, perform…

Two sets of:
200 Meter Jog OR 25/18 Calorie Bike or Row
10 Inchworms
20 Alternating Reverse Lunges (Emphasis on the Hip Flexor Stretch)
10 Russian Baby Makers
10 Divebomber Push-Ups
20 Air Squats

When the running clock reaches 15:00, perform the following…

Complete rounds of 30, 24, 18, 12 and 6 reps for time of:
Front Squats OR Sandbag Bearhug Squats
Push-Ups
V-Ups

*15 MINUTE TIME CAP

NO EQUIPMENT SUGGESTIONS:
Front Squats OR Sandbag Bearhug Squats – Substitute Jumping Air Squats

When the running clock reaches 35:00, perform the following…

Every minute, on the minute, for 15 minutes (3 sets of):
Station 1 – 8-10 Bodyweight Triceps Extensions
Station 2 – 10-12 Hammer Curls
Station 3 – 20-30 Banded Triceps Pressdowns
Station 4 – 20-30 Banded Biceps Curls
Station 5 – 20-30 Bodyweight Hip Bridges

NO EQUIPMENT SUGGESTIONS:
Hammer Curls – Substitute Right Arm Towel Curls
Banded Triceps Pressdowns – Substitute Chair Dips OR Triangle Push-Ups
Banded Biceps Curls – Substitute Left Arm Towel Curls