Spicy Saturday 🌶

Every 5 Minutes for 20 minutes

15 Toes 2 Bar

5 Power Cleans (185/125 lbs)

15/12 Calories

5 Squat Cleans

At Minute 20:00

30-20-10

Deadlifts (185/125 lbs)

Cals

Cash Out:

Single KB/DB Overhead Sit-ups

(30 Each Side)

Complete as many rounds and reps as possible in 15 minutes of:
500 Meter Row
50 Double-Unders
10 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00...

Complete as many rounds and reps as possible in 15 minutes of:
400 Meter Run
40 Push-Ups
20 Kettlebell Swings (24/16 kg)

A.

In 15 minutes build to today's 3-RM...
Pause Front Squat @ 33X1

B.

For time:
50/35 Calories of Assault Bike (or 75/50 Calories of Rowing on Concept 2)
25 Front Squats (175/115 lbs)
25 Burpee Box Jump-Overs (24"/20")

Barbell starts from the ground.

A.

Every 2 minutes, for 16 minutes of:
Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today.

B.
Option 1
Complete rounds of 9, 7 and 5 reps for time of:
205/145 lb Clean (power or full)
Ring Muscle-Up

OR...

Option 2
For time:
15 Power Cleans (155/105 lbs)
30 Ring Dips
10 Power Cleans
20 Ring Dips
5 Power Cleans
10 Ring Dips

A.

Every 90 seconds, for 6 minutes:
Behind the Neck Press in Split Jerk Position x 3-5 reps

Build over the course of the 3 sets.

Followed by...

Every 2 minutes, for 10 minutes:
Split Jerk

*Sets 1-3 = 2 reps @ 70% of 1-RM Split Jerk
*Sets 4-5 = 2 reps @ 75% of 1-RM Split Jerk

B.

Complete as many rounds and reps as possible in 12 minutes of:
50 Double-Unders
10 Toes to Bar
10 Strict Pull-Ups

A.

Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 80%
*Set 5 - 2 reps @ 90%
Rest as needed

B.

"DT"

Five rounds for time of:
12 Deadlifts (155/105 lbs)
9 Hang Power Cleans (155/105 lbs)
6 Shoulder to Overhead (155/105 lbs)

30 cal

4 rounds

3 snatches 85/115

15 wall balls

30 cal

3 rounds

3 snatches 95/135

12 wall balls

30 cal

2 Rounds

3 snatches 105/165

10 wall balls

30 cal

“CrossFit Games Open Workout 21.3”
For total time:
15 Front Squats (95/65 lbs)
30 Toes-to-Bars
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Chest-to-Bar Pull-Ups
15 Thrusters

Rest 60 seconds, and then…

15 Front Squats
30 Bar Muscle-Ups
15 Thrusters

Time cap: 15 minutes

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

“CrossFit Games Open Workout 21.4”
Complete the following complex for max load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time cap: 7 minutes

Every 10 minutes, for 40 minutes for times:
40/30 Machine Calories
800 Meter Run
20 Down-Ups

A.

Take 20-30 minutes to build to today's 1-RM Bench Press

B.

For time:
50/35 Calories of Assault Bike
25 Ground to Overhead (135/95 lbs)

A.

In 15 minutes build to today's 1-RM Dead-Stop Front Squat

B.

For time:
1000 Meter Row

immediately followed by...

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)
Pull-Ups

immediately followed by...

800 Meter Run

A.

Every 2 minutes, for 20 minutes:
2 Clean Lift-Offs + Power Clean

Build over the course of the 10 sets to something heavy.

B.

Complete as many rounds and reps as possible in 10 minutes of:
5 Strict Handstand Push-Ups
10 Ring Dips
15 Push-Ups
30 Double-Unders

In teams of two, work through as many rounds and reps as possible in 30 minutes of:
120 Double-Unders
60 Toes to Bar
30 Ground to Overhead (95-135/65-95 lbs)

“CrossFit Games Open Workout 21.2”
For time:
10 Dumbbell Snatches (50/35 lbs)
15 Burpee Box Jump-Overs (24″/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time cap: 20 minutes

Complete as many rounds and reps as possible in 40 minutes of:
500 Meter Row
400 Meter Run
30/20 Calories of Assault Bike
20 Alternating Pistols or Cossack Squats
10 Strict Pull-Ups

A.

Every 90 seconds, for 18 minutes of:
Minute 1 - Tempo Push-Ups x 15 reps @ 1111
Minute 2 - 150-Foot Suitcase Carry + Waiter's Carry (Left Arm Overhead)
(hold a heavy DB or KB at side in suitcase carry, and a lighter DB/KB overhead in waiter's carry)
Minute 3 - 150-Foot Suitcase Carry + Waiter's Carry (Right Arm Overhead)
Minute 4 - Strict Knees to Elbow or Hanging Leg Raises x 6-8 reps @ 2110

B.

For max reps:
5 Minutes of Burpee Box Jump-Overs (24"/20")

A.

Deadlift
*Set 1 - 8 reps @ 50%
*Set 2 - 6 reps @ 60%
*Set 3 - 4 reps @ 70%
*Set 4 - 2 reps @ 75%
*Set 5 - 2 reps @ 85%
Rest as needed

B.

Two sets for times of:
Row 750/600 Meters
20 Toes to Bar
40 Walking Lunges with Kettlebell Farmer's Carry (24/16 kgs)
Rest the same length of time the first set took you - 1:1 Work:Rest Ratio

Every 2 minutes, for 20 minutes of:
Snatch x 1 rep

*Set 1 = 2 reps @ 70%
*Set 2 = 1 rep @ 75%
*Set 3 = 1 rep @ 80%
*Set 4 = 1 rep @ 85%
*Set 5 = 1 rep @ 88%
*Set 6 = 1 rep @ 91%
*Set 7 = 1 rep @ 94%
*Set 8 = 1 rep @ 97%
*Set 9 = 1 rep @ 99% or more
*Set 10 = 1 rep @ 101% or more

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)

Spicy 🌶 Saturday

21-15-9

Front squats (105/75 lbs)

Pull-ups

Rest 5 Minutes

4 Rounds for Time:

15 Toes 2 Bar

10 Deadlifts (225/155 lbs)

Rest 5 Minutes

5 Rounds for time & Fun

20/15 Calorie Row

20 V-ups

“CrossFit Games Open Workout 21.1”
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 minutes