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WODs

Friday, Mar 26, 2021

By March 25, 2021April 2nd, 2021No Comments
Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
20 Plate Hops
1 min easy Row
5 GHD’s to parallel (focus on extending legs during sit up)
5 Box Step-ups (each side)
5 Single Arm Dumbbell Thrusters (each side – lightweight)
5 knee to elbows

**2. Workout Prep**
Have athlete set up for workout while hitting a few reps at each movement and make sure everyone is comfortable with all the stations.

Open 21.3
For total time:

• 15 front squats
• 30 toes-to-bars
• 15 thrusters
Rest 1 min.

•15 front squats
• 30 chest-to-bar pull-ups
• 15 thrusters
Rest 1 min.

• 15 front squats
• 30 bar muscle-ups
• 15 thrusters

♀ 65 lb. ♂ 95 lb.

Time cap: 15 min

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/3

Open 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.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/4

Daybreak
For Time:
30/22 Calorie Row
30 GHD’s
30 Box Jump Overs (24/20)
30/22 Calorie Row
30 Toes to Bar
30 Dumbbell Thrusters (50s/35s)
30/22 Calorie Row
30 Box Jump Overs (24/20)
30 GHD’s
30/22 Calorie Row

Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang

CrossFit Lynchburg

Author CrossFit Lynchburg

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