Southern Boom CrossFit – SB60

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Warm-up

Warm-up (No Measure)

During coach intro or while reading up on the standards, use the first 3:00 to sit on the bike and warm-up your legs. Once 3:00 is up, grab a barbell and review the movements.

1 SET FOR QUALITY…

5 Front Squats

5 TTB

5 Thrusters

Into…

1 SET FOR QUALITY…

5 Front Squats

5 C2B or BMU

5 Thrusters

Into…

DEMO OF COMPLEX (w/ light or moderate weight)

1 DL + 1 Clean + 1 Hang Power Clean + 1 Jerk

Workout

Crossfit Games Open 21.3 RX (Ages 16-54) (Time)

For total time:

15 front squats

30 toes-to-bars

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 bar muscle-ups

15 thrusters

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

F: 65 lb. for the front squats and thrusters

M:95 lb. for the front squats and thrusters

Time cap: 15 min
To learn more about Crossfit Games Open 21.3 RX (Ages 16-54) click here

Crossfit Games Open 21.4 Foundations (Ages 16-54) (Weight)

Complete the complex for load and technique:

1 deadlift

1 clean

1 hang clean

1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound.

If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Time cap: 7 min
To learn more about Crossfit Games Open 21.4 Foundations (Ages 16-54) click here