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
