BSW Crossfit
500m Row
25 Alternating Jumping Lunges
2 rounds
AMRAP 7
15 Butterfly Sit-ups
15 Push-ups
15 Air Squats
Rest 1 min
AMRAP 7
15 Toes 2 Bar
15 Burpees
15 Jumping Jacks
AMRAP 15
6 Bodyweight Back Squats
20 DB Tricep Extensions (1 DB/2 Hands)
3 rounds
12 min cap
100m Row
10 Walking Lunges
100m SkiErg
5 Toes 2 Bar
7 Calorie Assault Bike
3 rounds
1 Rope Climb
10 Thrusters (95/65)
20 Double Unders
5 rounds
For Time
10 Strict Press (135/85)
10 Front/Side Raises
3 rounds
8 Single Arm Kettlebell Push Press (55/35) (4 ea arm)
6 Bend & Thrust
EMOM 5
10 Kettlebell Swings (Russian) (55/35)
8 Devil Presses (50/35)
10 Kettlebell Sumo Deadlift High Pulls (55/35) (Use 1 KB)
AMRAP 15
5 Complexes consisting of
1 Deadlift
1 Clean
1 Hang Clean
1 Shoulder to Overhead (Push Press, Push Jerk or Split Jerk)
20 Supination Curls
Rx Complex Weight – 185/125
3 rounds
8 Thrusters (45/35)
5 Toes 2 Bar
10 Upright Rows
5 Chest 2 Bar
2 rounds
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
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
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
8 Kettlebell Hang Snatches (4 ea arm) (55/35)
8 Toes 2 Bar
10 Calorie SkiErg
3 rounds
13 Calorie/10 Calorie Assault Bike
7 Power Cleans (155/125)
11 Bar Facing Burpees
5 rounds for time
**5 min cap for each round
**If athlete does not finish in 5 min, the athlete stops at five minutes and starts a new round
**If Assault Bikes are full, athlete should go to SkiErg
10 Thrusters (45/35)
10 Overhead Walking Lunges
10 Upright Rows
3 rounds
10 DB Bench Press
10 Front/Side Raises
3 rounds
12 min cap
5 Muscle ups
10 Calorie Row/SkiErg/Assault Bike
AMRAP 10
Max Rep Ground 2 Overhead (75/55)
AMRAP 3
20 Alternating Single Arm KB Swings (35/20)
6 pull-ups (3 at a time/Work on Kip)
3 rounds
8 Pause Front Squats (135/105)
20 Alternating Supination Curls
3 rounds
12 min Cap
AMRAP 5
10 GHD Sit-up
20 Air Squats
1 min rest
AMRAP 5
15 Push-ups
15 Sit-ups
1 min rest
AMRAP 5
10 Pull-ups
20 Jumping Jacks
AMRAP 17
10 Calorie Row
10 Single Arm DB Push Press (35/20) (5 ea arm)
6 Pull-ups (2 at a time) (work on kip)
3 rounds
5 Hang Snatch High Pulls (135/95)
5 Overhead Squats
20 DB Bent Over Rows (10 ea arm)
3 rounds
12 min cap
AMRAP 3
Max Rep Wallballs (20/14) (10’/9′)
AMRAP 7
5 Thrusters (75/55)
5 Double Unders
5 Butterfly Sit-ups
AMRAP 10
AMRAP 3
Max Rep Handstand Push-ups
5 Pull-ups
8 Wall Squats
11 GHD Sit-ups
3 rounds
8 Pause Back Squats (185/125)
20 DB Tricep Extensions (1 DB/2 hands)
3 rounds
12 min cap
10 Push Press (135/95)
10 Double Unders
10 Push Press
10 Calorie Row
10 Push Press
10 Calorie SkiErg
10 Push Press
10 Calorie Assault Bike
AMRAP 21
5 Toes 2 Bar
8 Single Arm Overhead DB Squats (4 per arm) (35/20)
5 Burpees
3 rounds
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
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
55+
35#/20#
24/20
Step-ups permitted
20 min cap