BSW CrossFit – CrossFit
Warm-up
Warm-up (No Measure)
8 Thrusters (45/35)
5 Toes 2 Bar
10 Upright Rows
5 Chest 2 Bar
2 rounds
WOD 1
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
M – 95 lb FS and Thrusters
W – 65 lb
WOD 2
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
WOD 3
Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)
For total time:
15 front squats
30 toes-to-bars
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 Masters RX (Ages 55+) click here
M – 65 lb FS and Thrusters
W – 45 lb