Blade Method Fitness – CrossFit
Warm-up
5-Minute Warmup on Bike or rower
– 3-Position Hip Stretch
– Windmills 5ea
-Reverse Lunges with a Reach 5 ea
– Lat Openings on floor in Puppy dog or on post (you can also do 3-pos shoulder stretch
– Forearm stretch on floor
Get Sweaty
3 Rounds:
5-10 Ring Rows, then pull-ups, then chest to bar (or your lightest skill to second highest)
10 cal row
10 Air Squats, then BB Front squats, then BB Thruster
Continue to warm up FS and Thruster 5-10# more than working weight
-Warm up highest gymnastics skill
Hit the complex at a moderate weight, you do not need to warm up to your working weight, the workout will warm you up and you will be able to do a few lifts to get to your max lift
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
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here
Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)
For total time:
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Scaled (Ages 16-54) click here
Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)
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
To learn more about Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) click here
Crossfit Games Open 21.3 Masters RX (Ages 55+) (Time)
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 45 lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters RX (Ages 55+) click here
21.3: Crossfit Games Open 21.3 Teens RX (Ages 14-15) (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: 45lb. for the front squats and thrusters
M: 65 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Teens RX (Ages 14-15) click here
21.3: Crossfit Games Open 21.3 Masters Scaled (Ages 55+) (Time)
For total time:
15 front squats
30 sit-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 jumping pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 35 lb. for the front squats and thrusters
M: 45 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Masters Scaled (Ages 55+) click here
Crossfit Games Open 21.3 Teens Scaled (Ages 14-15) (Time)
For total time:
15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
F: 35 lb. for the front squats and thrusters
M: 45 lb. for the front squats and thrusters
Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Teens Scaled (Ages 14-15) click here
Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) (Weight)
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
To learn more about Crossfit Games Open 21.4 Masters RX & Scaled (Ages 55+) click here
Crossfit Games Open 21.4 Teens RX & Scaled (Ages 14-15) (Weight)
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
To learn more about Crossfit Games Open 21.4 Teens RX & Scaled (Ages 14-15) click here
