Boulder CrossFit – CrossFit 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 minTo learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here 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,...Read more

Boulder CrossFit – CrossFit Active Recovery (No Measure) Skill: GOAT week 4 Open Prep Skill: Pick from list and practice 1 for 15ish minutes. HSPU Hand Stand Walks Wallwalks DU Kippin or butterfly pullups MU WOD: 21 MIN EMOM MIN 1: 12/10 Cal Bike MIN 2: :45 sec of your “skill work for the day” *have a goal to stay consistent across all rounds for reps. EX: 3-4 Bar Muscle Ups, or 10 foot hand stand walks etc MIN 3: 15-25 ab mat situps or 6-12 GHDSRead more

Boulder CrossFit – CrossFit Push Jerk (Strength: Push Jerks (off the rack) On the 2:00x 6 rounds Set 1: 3 reps at 60% Set 2: 3 reps at 70% Set 3: 2 reps at 80% Set 4: 1 rep at 85% Set 5: 1 rep at 90% Set 6: 1 rep at 95% ) Push It (Time) For Time: 21-18-15-12-9-6-3 reps of Push Jerks 115/85/65 Box Jump On and Overs 24/20 *15 min soft time capRead more

Boulder CrossFit – CrossFit AMRAP LIFE (AMRAP – Rounds and Reps) 7 min AMRAP 21 CTB Pullups 15 Cal Row *max rounds of “The Complex”with time remaining 2 MIN REST 7 MIN AMRAP 21 CTB Pullups 15 Cal Row *max rounds of “The Complex” with time remaining 2 MIN REST 7 MIN AMRAP 21 CTB Pullups 15 Cal Row *max rounds of “The Complex” with time remaining “The Complex”= 1 Power Snatch+1 Squat Snatch 135/95/65 *Count total accumulated Complexes across all 3 rounds *25 MIN WOD with restRead more

Boulder CrossFit – CrossFit Squat Clean (Strength: Squat Clean On the 2:00x 6 rounds Set 1: 3 reps at 60% Set 2: 3 reps at 70% Set 3: 2 reps at 80% Set 4: 1 rep at 85% Set 5: 1 rep at 90% Set 6: 1 rep at 95% ) Walk it Out (AMRAP – Rounds and Reps) 11 MIN AMRAP 1 WallWalk 15 Wallballs 20/14 30 Double Unders 2 wallwalks 15 wallballs 30 double unders *continue to add 1 new wallwalk each roundRead more