Crossfit Games workout 21.3. The last one.

go to games.crossfit.com to watch the announcement live
Regular morning classes then at 4pm starts Friday night lights
Let’s try to get everyone here. The more energy the better! Show up and throw down with your friends.

6 Rounds
5 Ground to Overhead with a Plate 45/35lbs
15 Plate Hops
Then
Clean and push jerk warm up

Strength

EMOM 8 Minutes
2 Power Clean and Push Jerk @ 75-85%
Drop and reset between reps.

Wod *this is a primer wod for the open workout. hit it with some intensity
4 Rounds
6 HSPU
4 Power Cleans 135/95lbs
5 burpees over bar
4 Power Cleans 135/95lbs
5 burpees over bar

Read this, don’t skim.
Calories today are based on the person. Everyone gets a test run of 2 minutes then we will choose calories for you. Experienced athletes pick a number roughly 5-10 cals higher than what you just rowed (round up.) New athletes pick a slightly lower number. If you sandbag the test run to try and “game” this workout you are only hurting your own fitness. correctly done you are setting an almost unattainable goal.

2 Rounds
20/16 Calories, moderate pace
16 A Frame toe touches
Then – Test run of 2 mintues max cals. This is a very fast pace but not a sprint. really push it.

*the way to score this in Zen Planner is take 60 (the max amount devil presses owed if you never hit your goal) minus the amount of devil presses completed. So if you didnt hit your goal any round you would be doing 10 reps of devil press per round. 60-60= 0 for a score. if you only had to do 2 devil press per round your score would be 60-12 for a score of 48.
AMRAP 5 Minutes x 6
In the first 2 Minutes of the 5 Minute window:
50/40 calories **calories will be different based on athlete. we will set a number during the test run
For every calorie not completed in the two minute window, immediately perform 1 Devils’ Press with 35s/20s.
Rest the remainder of the interval.
*There is a 10 rep cap on the Devil’s Presses each round.

Warm up
Every 2 Minutes for 6 Minutes
:20 Bike or row (Aggressive pace, but not a sprint)
16 Step Ups
12 Jump Squats

Take time to build to your 70-80 percent that you are going to use for the back squat weight

Strength
Back Squat
5-5-5-5-5
Immediately after each set of squats, perform a :10 “rolling sprint” on the bike or rower. Rest 3 minutes after the bike/row sprint. A rolling sprint means getting your machine up to speed slowly so (about 5 to 10 second) then letting it rip. The sprint doesnt need to be so fast that you are rolling around the floor, but it should be close to max effort. This will help teach you to get your rower or bike up to speed a little bit before you hit that sprint. Especially important on the rower so you don’t hurt your back.

Wod
5 Rounds ***throwback tuesday to last fridays burpees box jump overs
10 Burpee Box Jump Overs 24/20″
20 Wallballs 20/14lbs
Rest 2:00

Goal pace is sub 2 minutes a round for everyone! Scaling will be key here!
Burpee portion should take 1 minute or just over. for some that will be 10 regular burpees or 10 burpees over your bar
Wall ball portion should take 1 minute. That means no more than 2 breaks per set. first lower the weight on the wall ball to achieve that, then lower the reps if you have. to.

200m run
20 Band Pull Aparts
15 Scap Pull Ups
10 Strict Pull Ups
200 m run
20 Air Squats

Then 3×10 OHS, starting with empty bar and progressing to workout weight

Skill/strength
EMOM 9 Minutes *bar muscle up or pull up practice
*no pull ups, no problem, come in and we work on it
Min 1-3:
3 BMU Kips, performed as singles
Min 4-6:
2 BMU Kip + Knees to Bar
Min 7-9
1-3 Perfect Bar Muscle Ups

Wod *potentially all movements we will see in the open this week.
4 Rounds
8 OH Squats 135/95lbs
8 Toes to Bar
4 Bar Muscle Ups (sub 4 burpee pull ups/ring rows or 4 pull up 4 ring dips)
Rest 1:00 after each round
After then 4th round, perform
4 Rounds
3 Bar Muscle Ups
6 Toes to Bar
6 OH Squats 135/95lbs
Rest 1:00 after each round