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

Bring the sunscreen, this can all be done outside if you want. Wod 1 is all outside anyway

Wod 1-
8 minutes
7 Kb Swings
Run to the cones, switch when your partner gets back
Rest 5-
Wod 2
10 Minutes Amrap (alternating rounds)
7 cal row
5 dumbell push press
3 Burpees (bring foam mats outside if you don’t want to do concrete burpees)
Rest 5
Wod 3
12 Minute Cap
400 M Farmer carry with 2 dumbells (one partner carries both, switch as needed) 70/50
300 Doubles or singles
200 M farmer carry
100 Doubles or singles

Endurance class- Partners
Up and down the ladder-one partner works at a time
400m run (1 each)
400m row (1 each)
400 m run (1 each)
400 M row (1 each)
800M run (1 each)
40/35 cal bike (1 each)
800M run (1 each)
40/35 cal bike (1 each)
800M run (1 each)
400 m row (1 each)
400 m run (1 each)
400m row (1 each)
400m run (1 each)

9am and 10am
*these 9am 10am workouts are potent. Scale appropriately. This is plenty of work if you want do this as a partner wod.
Stopping after wod 2 is fine as well.

3 Rounds for time of:
25 DB Power Snatch, 50/35
15 Knees-to-elbows

21-15-9 reps for time of:
DB Burpees, 50’s/35’s
Pull-ups

4 Rounds for time of:
100m DB Farmer’s Carry, 50’s/35’s
15m DB Front Rack Lunge, 50’s/35’s

Crossfit Open 21.2
To see the live announcement go to games.crossfit.com at 8pm. Workout will posted in zen planner by 5am.

*Thursday workouts during the open (which only has 2 week left in it) are called primer workouts. Pretty common practice at many gyms to get athletes ready for a max effort attempt at an unknown workout tomorrow. Primer workouts are intended to allow athletes to push major intensity without getting them sore for Friday. Athletes will generally perform better by doing a short strength/skill and a primer on Thursday rather than taking a rest day IF they are feeling ok. If they are fatigued or had a rough week inside or outside the gym a rest day might be in order.

Warm up
2 Rounds
10 A-Frame Toe Touches
10 Plank Transitions
10 Muscle Snatches w/ empty bar
10 Full or power snatches empty bar
10 Scap Pull Ups

Strength
EMOM 10 Minutes
2 Power Snatches @ 75-85% Drop and reset between reps

Wod
AMRAP 6 Minutes
12 DB Facing Burpees
9 DB Snatches 50/35lbs
6 Chest to Bar Pull Ups
*if you aren’t concerned about the open and want to get a longer workout in stretch this out 12 minutes, 6 minutes if you are doing the open workout tomorrow