21.1 CrossFit Open

Thomasville CrossFit – CrossFit

Warm-up

21.1 Warm-up (No Measure)

2 Rounds: General Warmup

1 minute Jumpingh Jacks

10 x PVC pass throughs

10 x OHS

20 sec Plank Hold + thoracic rotations each side

30 sec supinated grip bar hang

45 sec standing calf stretch each side

Specific Warm-Up ( practicing double unders)

(rest 10 seconds between movements)

20 sec Power Jumps + single tap, without rope

20 sec single unders with power jump

20 sec of 2 single taps + 1 double tap + 2 single taps

20 sec of 2 single unders + 1 double under + 2 single unders

2 sets of 10 sec. double unders or double under attempts

Specific Warm-Up for Wall Walks

30 sec plank with shoulder taps

5 stationary inchworms + push up

3 pike walk ups with feet on box

1 partial wall walk + 10 sec partial handstand hold

1 wall walk + 10 sec handstand hold

Metcon

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

For Time:

1 wall walk

10 double-unders

3 wall walks

30 double-unders

6 wall walks

60 double-unders

9 wall walks

90 double-unders

15 wall walks

150 double-unders

21 wall walks

210 double-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here