CF Open

Bluprint Fitness – CF Open

Warm-up

2 Min Row/Ride/Ski

PT/TMC/Air Squat 2×10/10/10 (NR)

5 Min Athlete Specific Warm-Up

Conditioning

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
*Front Squat: 15 Front Squat S1-Air Squat, CF Scale-45/65, CF Rx-65/95

*Thruster: S1-MB Thruster, CF Scale-45/65, CF Rx-65/95

*T2B: S1-Sit Up, CF Scale-HKR, CF Rx-T2B)\

*C2B: (S1-Jumping/RR, CF Scale-Chin Over Bar, CF Rx-C2B

*BMU: (S1-Push Up Variation, CF Scale-C2B, CF Rx-Bar MU)

Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

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
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here

Mobilize

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)