Crossfit Garage – CrossFit View Public Whiteboard 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 minTo learn more about Crossfit Games Open 21.3 RX (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 minTo learn more about Crossfit Games Open 21.4 RX & Scaled...Read more

Crossfit Garage – Remote Coaching View Public Whiteboard Crossfit Games Open 21.3 Equipment Free (Ages 16-54) (Time) 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 minTo learn more about Crossfit Games Open 21.3 Equipment Free (Ages 16-54) click here Crossfit Games Open 21.4 Equipment Free (Ages 16-54) (AMRAP – Rounds and Reps) 5-min. AMRAP 20 alternating single-leg squats 20 freestanding shoulder taps Time begins exactly 2 min. after 21.3.To learn more about Crossfit Games Open 21.4 Equipment Free (Ages 16-54) click hereRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up LINE DRILLS (25’ down w/ light jog back to the start) 200m Jog 25’ Walking Knee Hug 25’ Walking Toe Taps 25’ Walking Figure-4 Stretch 25’ Walking Quad Stretch 25’ Toy Soldier Kicks 25’ Butt Kickers 25’ High Knees 25’ Karaoke (Right) 25’ Karaoke(Left) 25’ Power Skip 200m Jog Metcon (Time) For Time w/ a Partner: 1 Mile Run 100 Burpees 100 Sit-Ups 1 Mile Run 32 MIN CAP*one partner working at a time – switch as necessary* Sub for running: Row: 2K Bike: 3 miles Cool Down 2 Sets :45 Couch Stretch/side :45 Pigeon Stretch/Side 1:00 Seated butterfly stretch :45 Standing Calf stretch/side Bright Spot 200m Run (Time) 400m Run (Time) Max Effort 400m Run 1-Mile Run (Time) Max Effort 1-Mile Run 500m Row (Time) Max Effort 500m Row 1000m Row (Time) Max Effort 1000m Row Sit-upsRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up EMOM X 9 Min 1: :45 Row (Inc Pace each round) Min 2: 6/6 Single Leg KB DL Min 3: 8/8 Single Arm KB SDHP Weightlifting EMOM X 10 Minute 1: 10 Single Arm KB Suitcase Deadlift + :20 Suitcase Hold (R arm) Minute 2: 10 Single Arm KB Suitcase Deadlift + :20 Suitcase Hold (L arm) *for Quality, not scored* Metcon (Time) WOD30-20-10 Calorie Row DB Snatch (50/35) 12 MIN CAP Cool Down 1:00/side scorpion stretch 1:00/side Hand behind back stretch (use a band if you can’t reach your finger tips) Bright Spot DB SnatchRead more

Crossfit Garage – CrossFit View Public Whiteboard Warm-up 2 Rounds: 200m run 10 Kang Squats (PVC) 10 Forward Leg Swings (PVC) 10 Groiners 10 Jump Squats Front Squat (Front Squat 4×2 @ 85-90% of 3RM) Metcon (Time) 30 Squat Cleans (135/95) Every 5 reps, perform 8 Wall Balls (20/14) 10 MIN CAP* 6 sets of WBs total (workouts ends with 8 Wall Ball shots after 30th Clean rep) Cool Down 1:30 Barbell Quad Smash/Side Bright Spot Clean Squat Clean Wall BallsRead more