Workout of the Day

Burgener Warm Up w/ PVC and then again with empty bar but drop reps down to 3 instead of 5

Movements:

Burgener Warm-up | Snatch

15 Min to build to tough complex of:
1 pause PS/1 hang PS/2 OHS

PS: power snatch
OHS: overhead squat

Movements:

Overhead Squat | Snatch

21-15-9
Snatch (95/65)
Pullups
Box jumps

Movements:

Box Jump | Pull-up (Kipping) | Snatch

At Home

NCGO ON-DEMAND VIDEO

2:00 Cardio Choice

into…

EMOM x 3 MINUTES
50 Single Unders into Max Lunges

(No Measure)

Movements:

Jump Rope (Single Under) | Walking Lunge

EMOM x 6 MINUTES
MIN 1 – :50 Jumping Lunges
MIN 2 – :50 Up-Down + Mountain Climbers

(Score is Jumping Lunges)

Movements:

Walking Lunge

EMOM x 24 MINUTES
MIN 1 – :50 Max Burpees
MIN 2 – :50 Max Alt. Sit Thrus
MIN 3 – :50 Max Walking Lunges
MIN 4 – :50 Max Quad Heel Taps
MIN 5 – :50 Max Cardio Choice
MIN 6 – Rest

(Score is Reps)

Movements:

Burpee | Walking Lunge

5 SETS (:20 ON/:10 OFF)
MVMT 1 – Single DB Hammer Curls
MVMT 2 – Single DB Lying Tricep Ext

(No Measure)

then…

Check out today’s NCMOBILITY from The Ready State!

NCMOBILITY VIDEO

Outdoor Boot Camp

…..or just come workout like normal. Bring your jump rope if you have one!

Warmup:
Jog one lap
inch worms
scorpions
iron cross
all fours leg circles
hovering table top to down dog
plank shoulder taps
short wall walks
jump rope practice

Movements:

Run | Shoulder Taps | Wall Walks

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 min.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021

Scaled Version:
Shorter Wall walks and single unders

Foundations Version:
5ft. Bear crawls & Jumping jacks

Movements:

Jump Rope (Double Unders) | Wall Walks

1 Minute for max reps each of:

Alt. crossbody V-Ups
Side plank rotations
Russian twists
Glute bridges
Bicycle crunches

Movements:

Run | V-Up