CROSSFIT AFK
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog

AFK Blog

Fitness at the keyboard

Workout of the day 03/28/2021

3/27/2021

0 Comments

 
Open 21.3 and 21.4

Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters
F: 65-lb
M: 95-lb
Time cap: 15 minutes
Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Scaled
Workout 21.3
For total time:
15 front squats
30 hanging knee raises
15 thrusters
Rest 1 minute
15 front squats
30 pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 chest to bar pull-ups
15 thrusters
W: 45lb
M: 65lb
Time cap: 15 minutes
Then,
Workout 21.4
Complete the following complex for max load:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Foundations (At Home WOD)
Workout 21.3
For total time:
15 squats
30 sit-ups
15 thrusters, with a broom stick
Rest 1 minute
15 squats
15 dumbbell rows, each arm (use a household object if needed)
15 thrusters, with a broomstick
Rest 1 minute
15 squats
30 push-ups
15 thrusters, with a broom stick

Time cap: 15 minutes
Then,
Workout 21.4
Complete the following complex for technique with a light load or broomstick:
1 deadlift
1 clean
1 hang clean
1 jerk
Time cap: 7 minutes
Time begins immediately following the completion of 21.3, or upon reaching the 15-minute time cap for 21.3.

Equipment Free

Workout 21.3
For total time:
30 squats
30 v-ups
30 thrusters, use a broomstick
Rest 1 minute
30 squats
30 dips, between two chairs
30 thrusters, use a broomstick
Rest 1 minute
30 squats
30 handstand push-ups
30 thrusters, use a broomstick

Time cap: 15 minutes

Then,
Workout 21.4
Complete as many rounds as possible in 5-minutes of:
20 alternating single-leg squats (pistol squats)
20 freestanding shoulder taps (from a handstand)

Time begins exactly 2-minutes after 21.3

Post scores to comments, include scales and modifications. 

0 Comments



Leave a Reply.

    AFK Blog

    Our blog will update daily with different workouts and other content regarding nutrition and fitness. 

    Warm-ups

    Archives

    July 2022
    June 2022
    May 2022
    April 2022
    March 2022
    February 2022
    January 2022
    December 2021
    November 2021
    October 2021
    September 2021
    August 2021
    July 2021
    June 2021
    May 2021
    April 2021
    March 2021
    February 2021
    January 2021

    Categories

    All
    Fitness
    Nutrition
    Workout Of The Day

CrossFit Journal: The Performance-Based Lifestyle Resource

Away from the keyboard. Onto health. 

Meet the coaches
Frequently Asked Questions
No Sweat Intro
  • Home
  • Store
  • Services
    • Small Group CrossFit
    • Personal Training
  • About
    • Our Team
    • Testimonials
    • FAQ
  • Blog