CrossFit Lions West – LIFT
Warm-up
Warm-up (No Measure)
5 min:
1- cardio
2- dowel good mornings
3- 90/90 stretch alternating
4- Hang Power Clean
5- Overhead Squat
LIFT
A: Metcon (No Measure)
20.4 warm-up
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
We are going to spend 10 min just playing with this complex and trying to get a feel for the weight we are going to go for in the workout today. If you haven’t done this movements often then just use this time to practice. The clean and hang cleans can be either power or squat. Up to you. The jerk can be push jerk or split jerk.
Metcon
Two options here for you to choose from (A and B). Pick one that is appropriate. If you have chest to bar pull-ups but don’t have bar musle ups, you should still do RX. You can do a second second of chest to bar if you need to. If you aren’t sure what to go with then please ask your coach. Part C is the barbell complex that we worked on prior. It begins as soon as your 21.3 ends.
A: Crossfit Games Open 21.3 RX (Ages 16-54) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 65 lb. for the front squats and thrusters
M:95 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
B: Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
Banded pull-ups are a great sub for the pull-ups. If you are using a band then you don’t have to touch your chest to the bar for the second set of pull-ups.
C: Crossfit Games Open 21.4 Foundations (Ages 16-54) (Weight)
Complete the complex for load and technique:
1 deadlift
1 clean
1 hang clean
1 push press
Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.
Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Foundations (Ages 16-54) click here