3-12-21 CrossFit Open 21.1
CrossFit Grail – CrossFit
Warm-up
Warm-up (No Measure)
30sec ea:
Single Unders
Scap Push-Ups
Active Samson
High Knees
Plank Shoulder Taps
Push-Up to Down Dog
Penguin Double Taps
Active Spiderman
Tip-Toe Plank-to-Pike
Single Unders
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
Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here
Crossfit Games Open 21.1 Masters RX (Ages 55+) (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 Masters RX (Ages 55+) click here
Crossfit Games Open 21.1 Masters Scaled (Ages 55+) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Scaled (Ages 55+) click here
Crossfit Games Open 21.1 Teens RX (Ages 14-15) (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 Teens RX (Ages 14-15) click here
Crossfit Games Open 21.1 Teens Scaled (Ages 14-15) (Time)
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Teens Scaled (Ages 14-15) click here
Crossfit Games Open 21.1 Foundations (Ages 16-54) (Time)
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Foundations (Ages 16-54) click here
Crossfit Games Open 21.1 Masters Foundations (Ages 55+) (Time)
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Masters Foundations (Ages 55+) click here
Crossfit Games Open 21.1 Teens Foundations (Ages 14-15) (Time)
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Teens Foundations (Ages 14-15) click here