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    Crossfit Open Competition - Workouts List Workout 21.1: 50-lb. Dumbbell, 24-In. Box

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    Daniel
    The document lists a series of CrossFit Open competition workouts, providing the exercises, reps, weights and time limits for each. Workout 21.1 involves wall walks and double-unders performed in increasing numbers over 15 minutes. Workout 21.2 consists of dumbbell snatches and burpee box jump-overs in a circuit completed as fast as possible in 20 minutes. Workout 21.3 is a complex of front squats, toes-to-bars and thrusters done for total time over 15 minutes.

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    Crossfit Open Competition - Workouts List Workout 21.1: 50-lb. Dumbbell, 24-In. Box

    Uploaded by

    Daniel
    331 views9 pages
    The document lists a series of CrossFit Open competition workouts, providing the exercises, reps, weights and time limits for each. Workout 21.1 involves wall walks and double-unders performed in increasing numbers over 15 minutes. Workout 21.2 consists of dumbbell snatches and burpee box jump-overs in a circuit completed as fast as possible in 20 minutes. Workout 21.3 is a complex of front squats, toes-to-bars and thrusters done for total time over 15 minutes.

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    CrossFit Workouts

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    The document lists a series of CrossFit Open competition workouts, providing the exercises, reps, weights and time limits for each. Workout 21.1 involves wall walks and double-unders performed in increasing numbers over 15 minutes. Workout 21.2 consists of dumbbell snatches and burpee box jump-overs in a circuit completed as fast as possible in 20 minutes. Workout 21.3 is a complex of front squats, toes-to-bars and thrusters done for total time over 15 minutes.

    Copyright:

    © All Rights Reserved
    Download as DOCX, PDF, TXT or read online from Scribd
    Download as docx, pdf, or txt
    331 views9 pages

    Crossfit Open Competition - Workouts List Workout 21.1: 50-lb. Dumbbell, 24-In. Box

    Uploaded by

    Daniel
    The document lists a series of CrossFit Open competition workouts, providing the exercises, reps, weights and time limits for each. Workout 21.1 involves wall walks and double-unders performed in increasing numbers over 15 minutes. Workout 21.2 consists of dumbbell snatches and burpee box jump-overs in a circuit completed as fast as possible in 20 minutes. Workout 21.3 is a complex of front squats, toes-to-bars and thrusters done for total time over 15 minutes.

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    CROSSFIT OPEN COMPETITION - WORKOUTS LIST

    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 min.

    Workout 21.2

    For time:

    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    50-lb. dumbbell, 24-in. box

    Time cap: 20 min.


    Workout 21.3

    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.

    95 lb. for the front squats and thrusters

    Time cap: 15 min.

    Workout 21.4

    Complete the following complex for max load:

    1 deadlift
    1 clean
    1 hang clean
    1 jerk

    Time begins immediately following the completion of 21.3.

    Time cap: 7 min.


    Workout 20.1

    10 rounds for time of:


    8 ground-to-overheads, 95 lb.
    10 bar-facing burpees

    Time cap: 15 minutes

    Workout 20.2

    Complete as many rounds as possible in 20 minutes of:


    4 dumbbell thrusters
    6 toes-to-bars
    24 double-unders

    50-lb. dumbbells

    Workout 20.3

    For time:
    21 deadlifts, 225 lb.
    21 handstand push-ups
    15 deadlifts, 225 lb.
    15 handstand push-ups
    9 deadlifts, 225 lb.
    9 handstand push-ups
    21 deadlifts, 315 lb.
    50-ft. handstand walk
    15 deadlifts, 315 lb.
    50-ft. handstand walk
    9 deadlifts, 315 lb.
    50-ft. handstand walk

    Time cap: 9 min.


    Workout 20.4

    For time:
    30 box jumps, 24 in.
    15 clean and jerks, 95 lb.
    30 box jumps, 24 in.
    15 clean and jerks, 135 lb.
    30 box jumps, 24 in.
    10 clean and jerks, 185 lb.
    30 single-leg squats
    10 clean and jerks, 225 lb.
    30 single-leg squats
    5 clean and jerks, 275 lb.
    30 single-leg squats
    5 clean and jerks, 315 lb.

    Time cap: 20 minutes

    Workout 20.5

    For time, partitioned any way:


    40 muscle-ups
    80-cal. row
    120 wall-ball shots, 20-lb. ball to 10 ft.

    Time cap: 20 min.

    Workout 19.1

    Complete as many rounds as possible in 15 minutes of:


    19 wall-ball shots
    19-cal. row

    Men throw 20-lb. ball to 10-ft. target


    Workout 19.2

    Beginning on an 8-minute clock, complete as many reps as possible of:


      25 toes-to-bars
      50 double-unders
      15 squat cleans, 135 lb.
      25 toes-to-bars
      50 double-unders
      13 squat cleans, 185 lb.
    If completed before 8 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      11 squat cleans, 225 lb.
    If completed before 12 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      9 squat cleans, 275 lb.
    If completed before 16 minutes, add 4 minutes to the clock and proceed to:
      25 toes-to-bars
      50 double-unders
      7 squat cleans, 315 lb.

    Stop at 20 minutes.

    Workout 19.3

    For time:
    200-ft. dumbbell overhead lunge
    50 dumbbell box step-ups
    50 strict handstand push-ups
    200-ft. handstand walk

    50-lb. dumbbell, 24-in. box 


    Time cap: 10 minutes

    Workout 19.4

    For total time:


    3 rounds of:
      10 snatches
      12 bar-facing burpees
    Then, rest 3 minutes before continuing with:
    3 rounds of:
      10 bar muscle-ups
      12 bar-facing burpees

    Men snatch 95 lb.


    Time cap: 12 minutes
    Workout 19.5

    33-27-21-15-9 reps for time of:


    95-lb. thrusters
    Chest-to-bar pull-ups

    Time cap: 20 minutes

    Workout 18.1

    Complete as many rounds as possible in 20 minutes of:


    8 toes-to-bars
    10 dumbbell hang clean and jerks
    14-cal. row

    Men use 50-lb. dumbbell

    Workout 18.2

    1-2-3-4-5-6-7-8-9-10 reps for time of:


    Dumbbell squats
    Bar-facing burpees

    Men use 50-lb. dumbbells

    Workout 18.2a

    1-rep-max clean

    Time cap: 12 minutes to complete 18.2 AND 18.2a

    Workout 18.3

    2 rounds for time of:


    100 double-unders
    20 overhead squats
    100 double-unders
    12 ring muscle-ups
    100 double-unders
    20 dumbbell snatches
    100 double-unders
    12 bar muscle-ups

    Men perform  115-lb. OHS, 50-lb. DB snatches

    Time cap: 14 minutes


    Workout 18.4

    For time:
    21 deadlifts, 225 lb.
    21 handstand push-ups
    15 deadlifts, 225 lb.
    15 handstand push-ups
    9 deadlifts, 225 lb.
    9 handstand push-ups
    21 deadlifts, 315 lb.
    50-ft. handstand walk
    15 deadlifts, 315 lb.
    50-ft. handstand walk
    9 deadlifts, 315 lb.
    50-ft. handstand walk

    Time cap: 9 min.

    Workout 18.5 = 12.5 = 11.6

    Complete as many reps as possible in 7 minutes of:


    3 thrusters
    3 chest-to-bar pull-ups
    6 thrusters
    6 chest-to-bar pull-ups
    9 thrusters
    9 chest-to-bar pull-ups
    12 thrusters
    12 chest-to-bar pull-ups
    15 thrusters
    15 chest-to-bar pull-ups
    18 thrusters
    18 chest-to-bar pull-ups

    This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go
    on to 24, etc.

    Men use 100 lb.


    Workout 17.1
    For time:
    10 dumbbell snatches
    15 burpee box jump-overs
    20 dumbbell snatches
    15 burpee box jump-overs
    30 dumbbell snatches
    15 burpee box jump-overs
    40 dumbbell snatches
    15 burpee box jump-overs
    50 dumbbell snatches
    15 burpee box jump-overs

    Men use 50-lb. dumbbell and 24-in. box

    Time cap: 20 minutes

    Workout 17.2

    Complete as many rounds and reps as possible in 12 minutes of:


    2 rounds of:
      50-ft. weighted walking lunge
      16 toes-to-bars
      8 power cleans
    Then, 2 rounds of:
      50-ft. weighted walking lunge
      16 bar muscle-ups
      8 power cleans
    Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

    Men use 50-lb. dumbbells


    Workout 17.3

    Prior to 8:00, complete:


    3 rounds of:
        6 chest-to-bar pull-ups
        6 squat snatches, 95 lb.
    Then, 3 rounds of:
        7 chest-to-bar pull-ups
        5 squat snatches, 135 lb.
    *Prior to 12:00, complete 3 rounds of:
        8 chest-to-bar pull-ups
        4 squat snatches, 185 lb.
    *Prior to 16:00, complete 3 rounds of:
        9 chest-to-bar pull-ups
        3 squat snatches, 225 lb.
    *Prior to 20:00, complete 3 rounds of:
        10 chest-to-bar pull-ups
        2 squat snatches, 245 lb.
    Prior to 24:00, complete 3 rounds of:
        11 chest-to-bar pull-ups
        1 squat snatch 265 lb.

    *If all reps are completed, time cap extends by 4 minutes.

    Workout 17.4

    Complete as many rounds and reps as possible in 13 minutes of:


    55 deadlifts, 225 lb.
    55 wall-ball shots, 20-lb. ball to 10-ft. target
    55-calorie row
    55 handstand push-ups

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