Yoga: Recovery Mobility Flow

8:00-8:45 with Coach Luv!

Open Gym

9:00-10:00 with Coach Matt!

Curling (2:00-3:00 with Coach Mike!)

AFFILIATE COMPETE (RX+)

4 Rounds

60 Double Unders

6 Burpee Box Get Overs (48/42)

FREEDOM (RX):
4 rounds
60 Double Unders
10 Burpee Box Get Overs (30/24)

INDEPENDENCE (Intermediate):
4 rounds
50 Double Unders
10 Burpee Box Get Overs (24/20)

LIBERTY (Beginner):
4 rounds
60 Single Unders
8 Up Downs + Box Step Ups (24/20)

Target Time: 6:00-7:30

Time Cap: 13:00

Open Gym

3:00-4:00 with Coach Mike!

Row Jimmy

For Time - With a Partner

Split reps however you want

1 Partner works at a time

100 Burpees

100 Sit-Ups

300 Push-Ups (or 150 Hand Release Push Ups)

400 Air Squats (or 200 Jump Squats)

Buyout: 2000m Row

Time Cap: 45 mins

Shoulder Press

Every 1:30 x 4 sets
3 Shoulder Press @65%

CrossFit Games Open 21.3

FREEDOM (RX):
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Chest to Bar Pull Ups
15 Thrusters (95/65)
-Rest 1:00-
15 Front Squats (95/65)
30 Bar Muscle Ups
15 Thrusters (95/65)
(Scored by Total Time, including rest)

Note: We have extended the time cap to 18:00 for today.
For CrossFit Open movement standards and scaling options, go to: games.crossfit.com/workouts/open/2021/3

INDEPENDENCE (Intermediate):
15 Front Squats (65/45)
30 Hanging Knee Raises
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Pull Ups
15 Thrusters (65/45)
-Rest 1:00-
15 Front Squats (65/45)
30 Chest to Bar Pull Ups
15 Thrusters (65/45)

LIBERTY (Beginner):
15 Air Squats
30 Sit Ups
15 Thrusters (PVC)
-Rest 1:00-
15 Air Squats
30 Single Arm Bent Over Dumbbell Row (15/side, light)
15 Thrusters (PVC)
-Rest 1:00-
15 Air Squats
30 Push Ups
15 Thrusters (PVC)

Deadlift

Every 2:00 x 4 sets
3 Deadlifts @70%

Snowboarding

AFFILIATE COMPETE (RX+)

5 sets

Minute 1: Calorie Ski

Minute 2: Box Step Ups (24/20)
Minute 3: Wall Walks

Minute 4: Power Cleans (185/125)

Minute 5: Recovery Row

FREEDOM (RX):
5 sets
Minute 1: Calorie ski
Minute 2: Box Step Ups (20)
Minute 3: Wall Walks
Minute 4: Power Cleans (135/95)
Minute 5: Recovery Row
(Scoring: keep a running total for stations 1-4. Station 5 is a recovery and is not scored, Score each set's Total Reps)

INDEPENDENCE (Intermediate):
5 sets
Minute 1: Calorie Row
Minute 2: Box Step Ups (20)
Minute 3: Wall Walks
Minute 4: Power Cleans (95/65)
Minute 5: Recovery Row

LIBERTY (Beginner):
5 sets
Minute 1: Calorie Row
Minute 2: Box Step Ups (16)
Minute 3: Inchworms
Minute 4: Dumbbell Cleans (light)
Minute 5: Recovery Row

Target Reps: As many as you can!

Power Snatch

CYCLING (SNATCH)
Every 1:00 (10:00)
3 Touch-and-Go Power Snatch @ RPE 6

Bobsleigh

COMPETE (RX+)

7 sets

7 Box Jumps (30/24)

14 Kettlebell Swings (70/53)

28 Double Unders (Heavy Rope)

-rest 1:00 between sets-

FREEDOM (RX)
7 sets
7 Box Jumps (30/24)
14 Kettlebell Swings (53/35)
28 Double Unders
-rest 1:00 between sets-
(Scored by Time on Each Set)

INDEPENDENCE (Intermediate):
7 sets
7 Box Jumps (24/20)
14 Kettlebell Swings (35/26)
21 Double Unders
-rest 1:00 between sets-

LIBERTY (Beginner):
7 sets
7 Box Step Ups (20/16)
14 Russian Kettlebell Swings (light)
28 Single Unders
-rest 1:00 between sets-

Target Time: 1:45-2:00 per set

Time Cap: 2:30 per set

Gymnastics: Bar Muscle Ups

**Week 1 (Part 2): Bar Muscle Ups**

Level 1:
Part A: Perform 3 sets of 5 strict pull-up negatives on low rings with a 4-second lowering on each rep. 1 minute rest between sets.
-into
Part B: 12min EMOM:
Min 1: 8 Bent Over Barbell Rows
Min 2: Max Band Assisted Chin over Bar Hold with 30 second cap (You may also perform chest to bar hold if 30 seconds is attainable)
Min 3: 8-12 Straight Arm Banded Lat Pull-Downs
Min 4: Rest minute

Level 2:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 2 Jump to Hollow + Tight Arch + Hip Extension with Straight Arms
Min 2: Rest minute
Min 3: 1 Complex of 3 Position Box Assisted Bar Muscle Up
Min 4: Rest minute
Note: For those who have 1-2 bar muscle ups, they may perform 1-2 bar muscle ups on minute 3 in place of the "3-position complex"

Level 3:
Part A. Jump to Hollow + Tight Arch + Feet Rise + Hip Extension with Straight Arms; accumulate 10-15 reps
-into-
Part B: 12 min EMOM:
Min 1: 12/9 Calorie Ski (or Row)
Min 2: 30 Second Max Bar Muscle Ups (cap of 6 per minute)
Min 3: 12/9 Calorie Row
Min 4: 30 Second Max Bar Muscle Ups

Figure Skating

COMPETE (RX+)

5 Rounds

24/20 Calorie Row

18 GHD's

12 Dumbbell Bench Press (70s/50s)

FREEDOM (RX):
5 Rounds
21/16 Calorie Row
15 GHDs (or V-Ups)
9 Dumbbell Bench Press (70s/50s)
(Scored by Time)

INDEPENDENCE (Intermediate):
5 Rounds
15/12 Calorie Row
12 GHDs (or V-Ups)
9 Dumbbell Bench Press (50s/35s)

LIBERTY (Beginner):
5 Rounds
12/10 Calorie Row
15 Sit Ups
9 Dumbbell Bench Press (light)

Target Time: 10:00-12:00

Time Cap: 16:00

Back Squat

Every 2:00 x 4 sets
3 Back Squats @70%

Alpine Skiing

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press (50/35)
(Scored by Total Reps)

INDEPENDENCE (Intermediate):
12:00 AMRAP
10-20-30-40-50...
Air Squats
5-10-15-20-25...
Single Arm Devil Press (35/25)

LIBERTY (Beginner):
12:00 AMRAP
5-10-15-20-25...
Air Squats
Single Arm Clean and Jerk (light)

Target # of Reps: 190-225

Minimum # of Reps: 120-150

Kettlebell and Core

8-9am with Coach Matt

Open Gym

9-10am with Coach Matt!

Mayhem Affiliate Class (2-3pm) With Coach Mike!

COMPETE (RX+)

50 Wall Balls (30/20)

50 Alternating Hang Dumbbell Clean and Jerk (50/35)

50 Wall Balls (30/20)

FREEDOM (RX):
50 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (50/35)
50 Wall Balls (20/14)
(Scored by Time)

INDEPENDENCE (Intermediate):
40 Wall Balls (20/14)
50 Alternating Hang Dumbbell Clean and Jerk (35/25)
40 Wall Balls (20/14)

LIBERTY (Beginner):
25 Wall Ball Thrusters (light)
25 Alternating Hang Dumbbell Clean and Jerk (light)
25 Wall Ball Thrusters (light)

Target Time: 6:00-8:00

Time Cap: 13:00

Happy Valentine’s Day

Partner WOD - Split reps as desired

70 Curtis P's (45/33)

-into-

7 Rounds

10 Stick Sit-Ups

30-sec Plank Hold

-into-

10 Rounds

10 KBS's (53/35)

6 Burpees

-into-

70 Curtis P's (45/33)

Time Cap: 45 mins

Deadlift

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Deadlifts @65%

CrossFit Games Open 23.3

Shoulder Press

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Every 2:00 × 4 sets
3 Shoulder Press @60%

Red Roses

COMPETE (RX+)

No Change to Workout

FREEDOM (RX):
Every 1:00 (14:00)
Odd Minute: 200m Run (or 8x50ft Shuttle Run)
Even Minute: 10 Bench Press (155/95)
(Scored by Completion)

INDEPENDENCE (Intermediate):
Every 1:00 (14:00)
Odd Minute: 150m Run (or 6x50ft Shuttle Run)
Even Minute: 10 Bench Press (135/85)

LIBERTY (Beginner):
Every 1:00 (14:00)
Odd Minute: 100m Run (or 5x50ft Shuttle Run)
Even Minute: 10 Dumbbell Bench Press (light)

Back Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Back Squat
Every 2:00 × 4 sets
3 Back Squats @65%

Ball Out

COMPETE (RX+)

27-21-15-9

Wall Balls (30/20)

Calorie Row

*Women's Calories: 22-16-12-8

FREEDOM (RX):
27-21-15-9
Wall Balls (20/14)
Calorie Row
*Women's Calories: 22-16-12-8
(Scored by Time)

INDEPENDENCE (Intermediate):
27-21-15-9
Wall Balls (14/10)
Calorie Row
*Women's Calories: 22-16-12-8

LIBERTY (Beginner):
20-15-10-5
Wall Ball Thrusters (light)
Calorie Row
*Women's Calories: 16-12-8-4

Target Time: 6:30-8:00

Time Cap: 12:00

Gymnastics Open Prep (Chest to Bar / Bar Muscle Ups)

Level 1:
EMOM x10:
Odd: 6-8 Scap Pull-ups
Even: 6-8 Kip Swings

Level 2:
EMOM x10:
Odd: 4-6 Single Leg Box Butterfly drill
Even: 8-10 Butterfly Pull Ups (or 4-6 Chest to Bar Pull Ups)

Level 3:
EMOM x10:
Odd: 30 Sec Row @ 5k pace
Even: 30-40% of your max unbroken set of Bar Muscle Ups (no more than 5)

PB&J

COMPETE (RX+)

2 sets

3 Rounds

15 GHDs

15 Chest to Bar

10 Burpee to Bar

-rest 3:00 between sets-

FREEDOM (RX):
2 sets
3 Rounds
15 GHDs (or V-Ups)
12 Chest to Bar
9 Burpee to Bar
-rest 3:00 between sets-
(Scored by Time)

INDEPENDENCE (Intermediate):
2 sets
3 Rounds
12 GHDs (or V-Ups)
10 Pull Ups
8 Burpee to Bar
-rest 3:00 between sets-

LIBERTY (Beginner):
2 sets
3 Rounds
12 Sit Ups
9 Ring Rows
6 Up Downs
-rest 3:00 between sets-

Target Time per Set: 6:30-7:30

Time Cap per Set: 10:00

Squat Clean + Push Jerk

Set 1 -

1 Reps

Set 2 -

1 Reps

Set 3 -

1 Reps

Set 4 -

1 Reps

Set 5 -

1 Reps

Set 6 -

1 Reps

Set 7 -

1 Reps

Set 8 -

1 Reps

Set 9 -

1 Reps

Set 10 -

1 Reps

Squat Clean and Jerk
Every 1:00 (10:00)
1 Squat Clean + Push Jerk @ RPE 6

Sprinkles on my Cupcake

COMPETE (RX+)

7:00 AMRAP

50/40 Calorie Air Bike

Max Clean & Jerks (155/105)

FREEDOM (RX):
7:00 AMRAP
50/40 Calorie Air Bike
Max Clean and Jerks (135/95)
(Scored by Reps)

INDEPENDENCE (Intermediate):
7:00 AMRAP
40/32 Calorie Air Bike
Max Clean and Jerks (115/80)

LIBERTY (Beginner):
7:00 AMRAP
30/24 Calorie Air Bike
Max Dumbbell Clean and Jerk (light)

Target # of Reps: 30+

Minimum # of Reps: 18-30

Yoga: Recovery Mobility Flow

8:00-8:45 with Coach Liv!

Open Gym

9:00-10:00 with Coach Matt!

Let’s Go PATS! With Coach Mike

AMRAP 12

10 Alternating DB Snatches (50/35)

20 Box Step Ups (24/20)

10 Goblet Squats (50/35)

12min TABATA (40 sec on/20sec off)

Sit Ups

Seated Plate Twists

Plank

Open Gym

3:00-4:00 with Coach Mike!

BOMBS AWAY

With a Partner, Split all reps as needed

RX

300 Calorie Bike

100 Double Dumbbell Power Cleans (50s/35s)

100 Toes to Bar

Indy

200 Calorie Bike

100 Double Dumbbell Power Cleans (35s/25s)

70 Toes to Bar

Liberty

100 Calorie Bike or 25 mins (whichever comes first)

70 Dumbbell Power Cleans

(Choose weight)'

70 Hanging Knee Raises/ Toes to Rig/ Sit Ups

Target Time: 30 mins

Time Cap: 45 mins

Plan for your team to be on the bike for 20-30 mins. Pace this like a 5k run or row with 10-15 cals per min. If equipment is an issue, can sub rowing as follows:

300 Calories = 5000m

200 Calories = 3333m

100 Calories = 1666m

CrossFit Games Open 20.5 (Ages 16-54)

FREEDOM (RX):
Open 20.5
For time, partitioned any way:
40 Ring Muscle Ups
80 Calorie Row
120 Wall Balls (20/14)
Time cap: 20 minutes
(Scored by Time. If capped, note reps completed at 20 minutes)

Official scorecard with full workout details and variations: games-assets.crossfit.com/af0s9jfw-v7.pdf

INDEPENDENCE:
For time, partitioned any way:
60 Chest to Bar Pull Ups
80 Calorie Row
120 Wall Balls (14/10)

LIBERTY:
For time, partitioned any way:
40 Jumping Pull Ups
50 Calorie Row
60 Wall Ball Thrusters (light)

Core Work

3 sets:
10 Seated Oblique Twists with Med Ball (each side)
-rest 30 seconds-
20 Plank KB Pull Unders
-Rest 1:00 between rounds-

* Instead of resting :30, athletes can partner up and go 1:1 on movements and advance together to the next station when their partner finishes.

Seated Oblique Twist with Med Balll
Dumbbell Plank Pull Through (KB or DB)

Power Snatch + Overhead Squat

Set 1 -

3 Reps

Set 2 -

3 Reps

Set 3 -

3 Reps

Set 4 -

3 Reps

Set 5 -

3 Reps

Every 2:00 (10:00)
2 Touch-and-Go Power Snatch + 1 Overhead Squat @RPE 7

Annie

AFFILIATE COMPETE (RX+)

100-80-60-40-20

Double Unders

50-40-30-20-10

GHD Sit Ups

FREEDOM (RX):
50-40-30-20-10
Double Unders
Abmat Sit Ups
(Scored by Time)

INDEPENDENCE:
30-25-20-15-10
Double Unders
50-40-30-20-10
Abmat Sit Ups

LIBERTY:
50-40-30-20-10
Single Unders
25-20-15-10-5
Abmat Sit Ups

Target Time: 5:00-6:00

Time Cap: 12:00

Deadlift

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Every 2:30 × 4 sets
2 Deadlifts @80–82%

On the Gridiron

AFFILIATE COMPETE (RX+)

10-9-8-7-6-5-4-3-2-1

Deadlifts (225/155)

Deficit Push Ups (4in/2in)

Toes to Bar

FREEDOM (RX):
10-9-8-7-6-5-4-3-2-1
Deadlifts (185/125)
Push Ups
Toes to Bar
(Scored by Time)

INDEPENDENCE:
10-9-8-7-6-5-4-3-2-1
Deadlifts (155/105)
Push Ups
Toes to Bar

LIBERTY:
10-9-8-7-6-5-4-3-2-1
Dumbbell Deadlifts (light)
Dumbbell Bench Press (light)
Hanging Knee Raises

Target Time: 7:00-9:00

Time Cap:15:00

Shoulder Press

Set 1 -

2 Reps

Set 2 -

2 Reps

Set 3 -

2 Reps

Set 4 -

2 Reps

Set 5 -

2 Reps

Every 2:00 × 5 sets
2 Shoulder Press @75%

Halftime

AFFILIATE COMPETE (RX+)

5 Rounds:

20/16 Calorie Row

10 Box Jump Overs (30/24)

FREEDOM (RX):
5 Rounds:
20/16 Calorie Row
10 Box Jump Overs (24/20)
(Scored by Time)

INDEPENDENCE:
5 Rounds:
15/12 Calorie Row
10 Box Jump Overs (20/16)

LIBERTY:
5 Rounds:
10/8 Calorie Row
10 Box Step Ups (20/16)

Target Time: 8:00-10:00

Time Cap: 14:00