It is time for the main event of the evening, the final workouts of the 2021 crossfit open. I have to say I really like this final week. Please take a look at the videos below but ignore the eight foot standard if you are coming into open gym. The warm up will be short and sweet but we will spend more time establishing your movement standard and progressions for the workout. For those in the open gym make sure you have your own timer and for the zoomers have a timer for your one minute rests in 21.3.
No thoughts today but definitely thought the video below was worth a share. Please come in ready for a good workout and we look forward to seeing you on zoom and in the open gym.
Thursday
QOD: Best part about adulting?
Warm up
1 minute of each ( 2 minutes for TGU)
Hip swings
Hollow hold
Full body rock
Lat pull up or bent over rows
TGU (2x)
Tech
Workout Movements
Wod
21.3/21.4
21.3 (15 minute time cap)
15 Front Squats
30 T2B
15 Thrusters
1 minute rest
15 Front squats
30 C2B
15 Thrusters
1 minute rest
15 Front squats
30 BMU
15 Thrusters
21.4 right after 21.3 (7 Minute to establish heaviest weight)
1 rep of each
Deadlift
Clean
Hang Clean
Jerk
Cool down
Arm circles
Trunk rotations
Downward dog/ cobra pose
Hip cross overs
Pull overs
-Leon
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