Crossfit Games Open 21.3 & 21.4
March 27, 2021
Don’t Stop Me Now
March 29, 2021

CrossFit Rome – CrossFit

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RENT (AMRAP – Rounds and Reps)

AMRAP 22:00

500/400 Meter Row *or* 1,000/800 Meter Bike

40 DB Front Rack Reverse Lunges 35/20 (Rx+ 50/35)

30 Alternating Dumbbell Power Snatches 35/20 (Rx+ 50/35)

20 Toes to Bar
## DESCRIPTION

* Today’s workout includes some higher rep numbers at each station

* We can expect each station to take around 2 minutes to complete

* We estimate athletes will get between 3-5 rounds

## ALTERNATING DUMBBELL SNATCH

* Switch arms every rep for a total of 15 each side

* Choose a weight you can complete within 2 minutes

* Both heads of the bell should touch the ground in the bottom



## TOES TO BAR

* Choose a rep number or variation that can be cleared within 2 minutes

After Party

## Gymnastics Pressing Stamina

4 Rounds for Quality:

6 Strict Handstand Push-ups

10 Strict Bar Dips

*2 Minutes Rest Between Rounds*

Warm-up

## HOME GYM

3 Rounds For Time:

400 Meter Run

40 Single Dumbbell Goblet Squats

30 Alternating Dumbbell Power Snatches

20 Weighted Sit-ups

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 21.3 Foundations (Ages 16-54) (Time)

For total time:

15 air squats

30 sit-ups

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 dumbbell row, 10 lb. (15 left/15 right)

15 thrusters with stick

Then, rest 1 minute before continuing with:

15 air squats

30 push-up

15 thrusters with stick

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

To scale the squat and thruster, complete a sit-to-stand from a chair.

To scale the sit-up, reduce the range of motion and touch the knees.

Instead of a dumbbell, you can use a household object for the dumbbell row.

If you have two dumbbells, you can complete the rows with both hands at the same time.

To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 Foundations (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 21.4 Foundations (Ages 16-54) (Weight)

Complete the complex for load and technique:

1 deadlift

1 clean

1 hang clean

1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound.

If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Foundations (Ages 16-54) click here