Virtual Class Zoom Room (Password: CFSBK)
CFSBK @ Home: 10am
Today’s Programming
21.3
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.
95 lb. for the front squats and thrusters
Time cap: 15 min.
21.4
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.
Make sure to check out all the workout standards on the games website here
CrossFit Group Class Programming Template
CFSBK @ Home
21.3
For total time:
30 air squats
30 V-ups
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 dips
30 thrusters
Then, rest 1 minute before continuing with:
30 air squats
30 handstand push-ups
30 thrusters
Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.
Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs.
Time cap: 15 min.
21.4
5-min. AMRAP
20 alternating single-leg squats
20 freestanding shoulder taps
Time begins exactly 2 min. after 21.3.
Amanda reminiscent of Freddy Mercury here. We need that energy
Some Tips for 21.3&4
We took a crack at this workout yesterday and here’s what we learned:
- This workout is not a sprint for most people, you’ll need to be methodical and stick to some kind of a plan and pacing strategy to get through it. If you can do the front squats unbroken, go for it and you’ll catch your breath a bit getting through the gymnastics.
- So much of this workout depends on your capacity with the gymnastics movements given the volume per round. Wherever you are, try not to approach failure on any set and break them up into manageable chunks, even if that means steady singles
- If you’re feeling good you could do the Thrusters in 1 set, but have a plan to break it up into a 8/7 set or a 6/5/4 set.
- The rest period is quite short, but it does help. Keep your head in the game and do whatever you can to catch your breath.
- For 21.4, plan on three lifts. You have time to recover for a minute or two post 21.3 before hitting your first lift. Plan on your opener being a safe lift, your second one being a bit of a reach but still something you’re confident you can hit, and then go to attempt three based on how you feel. That barbell WILL feel heavier than it did in the warm-up so don’t be surprised when that happens. If you feel good with a split jerk, that will be the preferred version of the shoulder to overhead.
Good luck everyone!!!