February 16, 2022

Wednesday, February 16th 2022

Warm-up
A. General
60 sec Row @easy
20 seconds Goblet squat hold
20 Duck walk steps

B. Mobility
Banded hip flexor stretch
45sec/side

C. Activation
Look for a tall torso in each drill:
2 sets
5 Jumping back squats @3sec down
8 Alternating curtsy lunges
8/8 Banded lateral kicks

D. Metcon Prep
3 sets
5 Thrusters
Set 1: 3 Beat swings + 3 TTB
Set 2: 3 Beat swings + 3 CTB
Set 3: 3 Beat swings + 3 Bar mu

Strength
Back Squat (4 x 4 @ 80%)
Rest 90 seconds between sets

TC: 15 minutes

Scaling options
Beginner
4×4 @ moderate-heavy

Intermediate & COMP
As written

Metcon
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

Kg: 43/30
Score: Time
TC: 15mins

Scaling options
Beginner
Barbell @light
20 Hanging knee raise
20 Jumping CTB pull-ups
10 Pull-ups either band assisted or jumping BMU

Intermediate
Barbell @95/65 lbs
20 toes-to-bar
30 pull-ups
30 Jumping bar mu / CTB

Extra Accessory
Metcon
Half kneeling rotational toss on floor
6 x 4 reps/side
Rest 30 seconds between sets

4x with left leg in front
4x with right leg in front

Goal: Power conditioning (core)