Month: March 2021

CrossFit Believe – CrossFit

PRTNR: Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP w/ Partner: (Rx+)

Alt. Full Rounds:

15/12 Cal Row/Bike/Ski

10 Single Arm Devils Presses (50/35)

*Both athletes must be Rx+ to click the Rx+ button.

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25 Min AMRAP w/ Partner: (Rx)

Alt. Full Rounds:

15/12 Cal Row/Bike/Ski

10 Single Arm Devils Presses (35/20)

*Both athletes must be Rx to click the Rx button.

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25 Min AMRAP w/ Partner: (Scaled)

Alt. Full Rounds:

15/12 Cal Row/Bike/Ski

10 Single Arm Devils Presses (Any Weight)

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CrossFit Believe – CrossFit

DEATH: Metcon (AMRAP – Rounds and Reps)

Death by Wallballs & Box Jump Overs

Min 1: 1 Wallball (20/14) + 1 Box Jump Over (24/20)

Min 2: 2 Wallballs + 2 Box Jump Overs

Min 3: 3 Wallballs + 3 Box Jump Overs

Min 4: 4 Wallballs + 4 Box Jump Overs

…continue pattern until you fail to complete the amount of reps within the minute.

Once you’ve failed, finish the remainder to 20 minutes running, rowing, biking or skiing. (No Score)

Scaled: Any Weight Wallballs & Any Height Box Overs (Step Over Ok)

CrossFit Believe – CrossFit

E5MOM: Metcon (4 Rounds for reps)

Every 5 Minutes For 20 Minutes, Complete: (Rx+)

4 Min AMRAP:

50 Double Unders

30 Butterfly Situps

10 Clean & Jerks (135/95)

Max Burpees Over Barbell w/ Remaining Time

*1 Min Rest

*You must get at least 1 burpee per AMRAP to click the Rx+ button.

Score: Total Burpees

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Every 5 Minutes For 20 Minutes, Complete: (Rx)

4 Min AMRAP:

50 Jump Ropes

30 Butterfly Situps

10 Clean & Jerks (115/75)

Max Burpees Over Barbell w/ Remaining Time

*1 Min Rest

*You must get at least 1 burpee per AMRAP to click the Rx button.

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Every 5 Minutes For 20 Minutes, Complete: (Scaled)

4 Min AMRAP:

50 Jump Ropes

30 Butterfy Situps

10 Clean & Jerks (Any Weight)

Max Burpees Over Barbell w/ Remaining Time (Step Over Okay)

*1 Min Rest

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CrossFit Believe – CrossFit

CFB: Metcon (AMRAP – Rounds and Reps)

Retest 21.3/4

Or

22 Min AMRAP: (Rx+)

Run 400m

21-15-9

KB Swings (53/35)

Overhead KB Stationary Lunges

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22 Min AMRAP: (Rx)

Run 400m

21-15-9

KB Swings (53/35)

Goblet KB Stationary Lunges

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22 Min AMRAP: (Scaled)

Run 400m

21-15-9

KB Swings (Any Weight)

Overhead/Goblet KB Stationary Lunges

213Rx: 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

213SC: Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

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

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

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

21.4: Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

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

CrossFit Believe – CrossFit

Cals: Metcon (AMRAP – Reps)

Max Calories in 2 Min on Each Machine

Rest 1 Min Between Machines

Rower

Ski Erg

Assault Bike

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3 Rounds for Time (Rx):

400M Sandbag Run (70/50)

40 Wallballs (20/14)

Time Cap: 15 Minutes

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3 Rounds for Time (Scaled):

400M Sandbag Run (Any Weight)

40 Wallballs (Any Weight)

3RFT: Metcon (Time)

CrossFit Believe – CrossFit

5RFT: Metcon (Time)

5 Rounds For Time (Rx):

400M Run

12 Squat Snatches (95/65)

12 Handstand Pushups (Flat Mat)

Time Cap: 25 Minutes

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5 Rounds For Time (Scaled)

400M Run

12 Snatches (Anyhow/Any Weight)

12 DB Seated Presses

CrossFit Believe – CrossFit

213Rx: 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

213SC: Crossfit Games Open 21.3 Scaled (Ages 16-54) (Time)

For total time:

15 front squats

30 hanging knee-raises

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chin-over-bar pull-ups

15 thrusters

Then, rest 1 minute before continuing with:

15 front squats

30 chest-to-bar pull-ups

15 thrusters

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

F: 45 lb. for the front squats and thrusters

M: 65 lb. for the front squats and thrusters

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

214: Crossfit Games Open 21.4 RX & Scaled (Ages 16-54) (Weight)

Complete the following complex for max load:

1 deadlift

1 clean

1 hang clean

1 jerk

Time begins immediately following the completion of 21.3.

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

CFB: Metcon (Time)

CFB WOD (Anyone NOT In The Open)

For Time:

15 Front Squats (95/65)

200m Run

15 Thrusters

Rest 1 Min.

15 Front Squats (95/65)

400m Run

15 Thrusters

Rest 1 Min.

15 Front Squats (95/65)

600m Run

15 Thrusters

Time Cap: 22 Minutes

*Scale weight as needed.

CrossFit Believe – CrossFit

FT: Metcon (Time)

6-12-18-24-18-12-6 (Rx+)

Reverse Lunges

Box Jump Overs (24/20, Clear Box)

Burpees (3-6-9-12-9-6-3)

Double Unders (12-24-36-48-36-24-12)

Flow: 6-6-3-12-12-12-6-24-18-18-9-36…

Time Cap: 20 Minutes

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6-12-18-24-18-12-6 (Rx)

Reverse Lunges

Box Jump Overs (24/20)

Burpees (3-6-9-12-9-6-3)

Double Unders (12-24-36-48-36-24-12)

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6-12-18-24-18-12-6 (Scaled)

Reverse Lunges

Box Jump Overs (Any Height)

Burpees (3-6-9-12-9-6-3)

Single Unders (12-24-36-48-36-24-12)

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CrossFit Believe – CrossFit

SEBD: Metcon (Time)

Sarah’s Birthday Beatdown

34 Min Running Clock (Rx)

4 Rounds For Time:

10 Power Cleans (115/75)

15 Situps

30 Air Squats

15 Situps

10 Shoulder to Overhead

Time Cap: 20 Minutes

With remaining time, set a 1RM clean and jerk.

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34 Min Running Clock (Scaled)

4 Rounds For Time:

10 Power Cleans (Any Weight)

15 Situps

30 Air Squats

15 Situps

10 Shoulder to Overhead

Time Cap: 20 Minutes

With remaining time, set a 1RM clean and jerk.

C&J: Clean and Jerk (1RM)

CrossFit Believe – CrossFit

4RFT: Metcon (Time)

4 Rounds for Time (Rx):

20 Wallballs (20/14)

20 Med Ball Step Ups (24/20)

20 Deadlifts (135/95)

20 Box Pushups

Time Cap: 22 Minutes

For the box pushup, all RX athletes will use the 20 inch height. The chest must make contact with the box in the bottom of the movement. Athletes must maintain a plank throughout the movement. To scale the movement, choose a higher box height or perform chest to ground pushups from the floor.

For the med ball step up, athletes can hold the ball in any position including the shoulder, bear hug position, or front rack. The med ball cannot make contact with the leg during the movement.

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4 Rounds for Time (Scaled):

20 Wallballs (Any Weight)

20 Step Ups w/ or w/o Med Ball

20 Deadlifts (Any Weight- Light)

20 Chest to Ground Pushups

Time Cap: 22 Minutes