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 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
Pendlay Row
Build to a moderate 5 Rep
High Hang Clean Shrugs
5×5@70% of Clean
Single Leg KB RDL
3×10 each leg
DB Lat Pull Overs
3×10
Woo Flies
3×10
40(20/20) DBall/SandBag over Shoulder
3 Rounds
20 AbMat SitUps
20 Lweg Raises
EOMOM x 10
60/45 Ass Bike Cals
-into-
EOMOM x 10
90/65 Rower Cals
-into-
EOMOM x 10
90/65 Ski Erg Cals
-into-
EOMOM x 10
40 Burpees to a target
EOMOM=every other minute on the minute
*You will work for one minute then rest for a minute while you accumulate your reps.
You will have 10 mins for each section. Once completed, you rest the remainder of the 10 mins and record that time which includes rest time.
Empty Barbell Complex
Burger Warmup (Snatch) Do Once
5 Dip and Shrugs
5 Dip Shrug High Elbow
3 Muscle Snatch
3 OHS
3 Snatch Balance
Empty Barbell Complex Do 3 Times
Muscle Snatch Mid Shin+Muscle Snatch Hang+Muscle Snatch High Hang
Muscle Snatch from Ground+Power Snatch from Hang+High Hang Squat Snatch
5 complexes@70% of 1RM Muscle Snatch
Power Snatch+BTN Push Press+Power Snatch BTN Push Press+Power Snatch+BTN Push Press
5 sets@ 60% of 1RM Power Snatch
3 BTN Strict Press+Snatch Balance
**Build to a moderate Complex, this will be a light Complex**
Shoulder Press
12×3@60%
Good Mornings
3×12
Build to a set of 4. 2R/2L
For Time:
10-9-8-7-6-5-4-3-2-1
Deadlifts
Shoulder 2 Overhead
*20 Ab Mat Sit Ups after each round
CrossFit Wig Wag 