Open 2021

Ejercicios

FOR TIME

1 Wall Walk
10 Double Unders
3 Wall Walk
30 Double Unders
6 Wall Walk
60 Double Unders
9 Wall Walk
90 Double Unders
15 Wall Walk
150 Double Unders
21 Wall Walk
210 Double Unders

TIMECAP: 15 minutos

Descripción / Variantes

SCALED
Scaled wall walk
Single Unders

SIN EQUIPO
Wall Walk
Lateral jumps

FOUNDATIONS
Bear Crawl
Junping kack

Ejercicios

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

H 50lb, 24inch
M 35lb, 20inch

TIMECAP: 20 minutos

Descripción / Variantes

SCALED
H 35lb, 20inch (step-ups permited)
M 20lb, 20inch (step-ups permited)

FOUNDATIONS
alternating snatches
burpees
Use a 10-lb. dumbbell or household item for the snatch.
To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

EQUIPMENT FREE
hang squat snatches
burpee broad jumps, 36 in.
Use a stick or PVC pipe to complete the hang squat snatches.

Ejercicios

FOR TIME

For total time:

15 front squats 95/65
30 toes-to-bars
15 thrusters 95/65

Then, rest 1 minute before continuing with:
15 front squats 95/65
30 chest-to-bar pull-ups
15 thrusters 95/65

Then, rest 1 minute before continuing with:
15 front squats 95/65
30 bar muscle-ups
15 thrusters 95/65

TIMECAP: 15 minutos

Descripción / Variantes

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

SCALED
Hanging knee-raises
Chin-over-bar pull-ups
Chest-to-bar pull-ups

Ejercicios

AMRAP

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

TIMECAP: 7 minutos

Descripción / Variantes

Time begins immediately following the completion of 21.3.