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Brad! 2021 CrossFit Open!

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CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Freedom (RX’d)

14:00 Amrap

60 Calorie Row

50 Toes-to-bars

40 Wall Balls (20/14) (10’/9′)

30 Power Cleans (135/95)

20 Muscle Ups

(KG conv: WB 9/6, PC 61/43)

Affiliate Compete (RX+)

Same as Freedom RX’d

(benchmark workout)

Independence

AMRAP 14 Minutes

50/40 Calorie Row

40 Toes-to-bars or Knees to Elbows

40 Wall Balls (14/10) (10’/9′)

30 Power Cleans (95/65)

20 Muscle Ups or Burpee Pull-Ups

(KG conv: WB 6/4, PC 43/29)

Liberty

AMRAP 14 Minutes

30/24 Calorie Row

30 Hanging Knee Raises

30 Wall Balls

30 Power Cleans (light)

10 Burpee Pull-Ups

Target number of Reps: 130+

Minimum number reps before scaling: 115

Skills and Drills: Handstand Hold (Checkmark)

Week 2: Handstand Hold

Advanced:

5 Sets

1-minute Handstand Hold (wall)

1-minute Rest

Intermediate:

5 Sets

:45-second Handstand Hold (wall/ feet on Box)

1:15-minute Rest

Beginner:

5 Sets

:30-second Handstand Hold (feet on Box/Knees on Box)

1:30-minute Rest

* Use standing Overhead Banded hold as a substitute for athletes who struggle with stability.

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