WOD

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1
Apr

040121

Crossfit Accolade – CrossFit

Metcon

Metcon (Calories)

30 Minute AMRAP

3 Cal Row

3 Cal Bike

6 Cal Row

6 Cal Bike

9 Cal Row

9 Cal Bike

Cont’d…
Reps continue to ascend by 3 each round.

31
Mar

033121

Crossfit Accolade – CrossFit

Weightlifting

Front Rack Lunge (7×2)

For quality. Build to a heavy set of 2 (per side) and repeat across all sets.

Skill

4 Sets for quality:

2 Turkish Get-ups (per side)

8 Bicep Curls

8 Triceps Extensions

*Can be super-set with lunges or done after

30
Mar

033021

Crossfit Accolade – CrossFit

Metcon

Nicole (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
400m Run
Max Rep Pull-ups

29
Mar

032921

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

“Andi” (Intermediate)

100 Hang power snatches

100 Push presses

100 Sumo deadlift high pulls

100 Front squats

(45/35)

Time cap: 20 Minutes

27
Mar

032721

Crossfit Accolade – CrossFit

Metcon

Metcon (Time)

1 Mile Run

Then,

Flight Simulator

*200m Run each time you break a set

Then,

1 Mile Run

Time cap: 30 Minutes
Rep scheme for simulator:

Unbroken sets of dubs

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Mile run out to Blush Hair Saloon and back on Mass Ave. Directly across the street from Dunkin Donuts.

26
Mar

032621

Crossfit Accolade – CrossFit

Metcon

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 21.3 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

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

25
Mar

032521

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

3 DB Burpee box step overs

3 DB Snatch (per side)

6 DB Burpee box step overs

6 DB Snatch (per side)

9 DB Burpee box step overs

9 DB Snatch (per side)

Cont’d…

(50’s/35’s)
Reps continue to ascend by 3 each round. Box height relative to the athlete. Two DBs for buprees, single DB for Snatch.

If necessary due to availability KB can be used. Only major change is removing hands from KB (due to height off the floor) for burpee then picking them up for step over.

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24
Mar

032421

Crossfit Accolade – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP

20 Toes to bar

20 DB Overhead lunge (50/35)
Single arm lunge, split between hands.