Workout of the Day

Workout of the Day CrossFit Open 21.1

Workout of the Day A. 3 Sets: Prone Snow Angel x 8-10 Deck Squat x 8-10 Ring Support Hold x 15-20 seconds (RTO if possible) B. Against a 26 minute running clock: 0-4:00 – Ski or Run 800m 4-8:00 – Row 1000/800m 8-12:00 – Assault Bike 40/35 Cals 12-14:00 – REST 14-18:00 – Assault Bike

Workout of the Day A. 3 Sets: Bar Tap x 10 SA OH Carry x 100 feet per Row 15 Strokes @ 5k pace (No Straps) B. Partner 18.1 In teams of 2, partners alternate movements to complete as many rounds and reps in 20 minutes of: TTB x 8 SA DB Hang C &

Workout of the Day A. 3 Sets: A1: Dual KB Floor Press x 8-10 @ 30X1 A2: Sumo Good Morning x 8-10 @ 3011 – Rest 60 seconds B. 3 Sets: B1: SL KB RDL x 6-8 per @ 30X1 – Rest 60 seconds B2: Pseudo Planche Push Up x Max Reps @ 3010 C.

Workout of the Day A. 3 Sets: Nose to Wall Handstand Hold 30-45 Seconds SA Front Rack + Farmer Carry x 100ft per Double Under x Max Reps in 30 seconds B. Every minute, on the minute, for 20 minutes (4 Sets): Minute 1 – Burpee over the line x 10-15 Minute 2 – Run

Workout of the Day A. 1 attempt at the Rogue Cliffhanger Challenge Hang from Pull Up Bar (Pronated) as long as possible. B. 3 Sets: B1: Box Squat x 4-6 @ 31X1 – Rest 60 seconds B2: Side Plank Powell Raise x 6-8 per @ 3010 – Rest 60 seconds C. 3 Sets: C1: RFESS

Workout of the Day In teams of 2, partners alternale full rounds to complete as many rounds and reps as possible in 15 minutes of: Muscle Up x 3 Strict HSPU x 6 Run 150m Rest 6 minutes In teams of 2, partners alternale full rounds to complete as many rounds and reps as possible

Workout of the Day A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1: Muscle-Ups x Max Reps in 45 seconds Station 2: Handstand Walk x 10m Station 3: Alternating Pistols x 10-14 B. Every minute, on the minute, for 20 minutes (5 sets of each): Minute 1 – 12/8 Calories of

Workout of the Day A. 3 Sets: A1: Single Arm Floor Press x 6-8 per – Rest 60 seconds A2: Dual KB Staggered Stance RDL x 6-8 per @ 30X1 – Rest 60 seconds B. 3 Sets: B1: Dips x max reps @ 2010 – Rest 60 seconds B2: Hollow Hold/Rocks x 20-30 seconds –

Workout of the Day A. 10 minutes @ 85% of: Wall Walk x 2 Strict Chin Up x 4 (CTB if possible) Double Under x 24 Rest/Walk 5 minutes B. 10 minutes @ 85% of: Row 15 Strokes Alt. SA KBS x 10 (Moderate) Lateral Jump Over the Erg x 5 Rest/Walk 5 minutes C.