2min to complete
10 cal bike
10 Burpee box jumps 24/20
1min rest
3min to complete
20 cal bike
20 Burpee box jumps 24/20
2min rest
4min to complete
30 cal bike
30 Burpee box jumps 24/20
For Time
1 Sumo Deadlift High-Pull (75/55 lbs)
2 Thrusters (75/55 lbs)
3 Push Press (75/55 lbs)
4 Power Cleans (75/55 lbs)
5 Power Snatches (75/55 lbs)
6 Kettlebell Swings (53/35 lbs)
7 Pull-Ups
8 Knees-to-Elbows
9 Box Jumps (24/20 in)
10 Double Unders
11 Burpees
12 Overhead Walking Lunges (45/25 lbs Plate)
Like the song the “12 Days of Christmas,” complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
Every 4’ for 7 sets
200m run
10 DB snatch
10 DB step ups
-Every set increase reps by 2
-If you don’t finish scale back to your previous set
5 rounds
400m run
20 wallballs 20/14
15 T2B
50 calories bike/row
3 rounds
15 burpees
15 wall balls
-40 calories bike/row
2 rounds
20 burpees
20 wall balls
-30 calories bike/row
1 round
30 burpees
30 wall balls
12min ladder
2-4-6-8-10-12-14-16…..
•Hang P. Cleans 135/95
*after every set
35 Dubz
10 H.R. Push Ups
Time trial:
1 mile run (time cap 10’)
Rest 3’
6’ amrap
20 DB hang cleans (2xDB)
15 DB front squat
10 DB push press
5 DB thrusters
Buy out: (after 6’)
3rds of
20 hollow rocks
10 alt v-ups
For time
4 Rounds
500m row
20 S2OH 95/65
15 Pull Ups
4 sets of each
2’ on 1’ off
A- 15 push ups on DB’s
10 renegade rows
B- max cal bike/rower
C- 20 lunge hops
7 burpees
For time:
10 dumbbell snatches
15 burpee box jump-overs
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
F: 35-lb. dumbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box
Time cap: 20 min
To learn more about Crossfit Games Open 21.2 RX (Ages 16-54) click here
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