Vette City CrossFit

“Emergency Brake”

For Time:
30/24 Calorie Bike
30 Power Cleans (115/85)
30/24 Calorie Bike
30 Front Squats (115/85)
30/24 Calorie Bike
30 Power Cleans (115/85)

• Work in 2 Minutes On + 1 Minute Off
• Athletes Pick Up Where They Left Off in the Chipper
• Score is Completion Time, Including Rest Time
• 8 Round Cap

“Crew Neck”

For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m

“Swolly Swolly”
For Time:
10-9-8-7-6-5-4-3-2-1:
Strict Handstand Push-Up
Weighted Pull-Up

“Not A Smooth Operator”

Partner AMRAP 20:
30 Overhead Squats (95/65#)
30 Toes to Bar
30 Pistol Squats
800m Run

“Later Jacob”

Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

“Back Squat Pyramid”

“Back Squat Pyramid”
For Load:
6-4-2-2-2-4-6

Then

“On The Nose”

3 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups

“I Will Survive”

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95#)

Rest 5 Minutes

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65#)

Rest 5:00

AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55#)

“SINGLE TASKING…KINDA”

AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)

“ACID REFLUX”
5 Rounds For Time:
15 Chest to Bar Pull-ups
12/9 Calorie Bike
9 Thrusters (115/85#)

“Fish Out of Water”

“FISH OUT OF WATER”
For Time:
2,000 Meter Row
10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats

Kilos = 70/48
Repeat from 9/4/20

INTERMEDIATE
For Time:
Row 2000 Meters
Straight into…
10 Rounds of “The Chief” (115/85)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

NOVICE
For Time:
Row 1000 Meters
Straight into…
6 Rounds of “The Chief” (45/35/)

1 Round of “The Chief”:
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)

“FISH OUT OF WATER”
For Time:
2,000 Meter Row
10 Rounds of “The Chief” (155/105)

1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats

Kilos = 70/48
Repeat from 9/4/20

INTERMEDIATE
For Time:
Row 2000 Meters
Straight into…
10 Rounds of “The Chief” (115/85)

1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats

NOVICE
For Time:
Row 1000 Meters
Straight into…
6 Rounds of “The Chief” (45/35/)

1 Round of “The Chief”:
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)

“Napalm”

“NAPALM”
2 Rounds for Time
10 Muscle-Ups
20 Bar-Facing Burpees
30 Deadlifts (225/155)
40 Wallballs (20/14)

Kilos = Deadlift: 102/70 & Medicine Ball: 9/6

INTERMEDIATE
2 Rounds for Time:
5 Muscle-Ups OR 10 Muscle-Up Transitions
20 Bar-Facing Burpees
30 Deadlifts (185/135)
40 Wallballs (14/10)

NOVICE
2 Rounds for Time:
10 Muscle-Up Transitions
12 Bar-Facing Burpees
20 Deadlifts (45/35)
25 Wallballs (12/10/)

“Bench Pyramid”

“BENCH PYRAMID”
Heavy Day (Upper Body)
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between each set

INTERMEDIATE
For Load
6-4-2-2-2-4-6
Bench Press*
:30 Seated L-Sit between each set

NOVICE
For Load
10-6-4-4-4-6-10 (lighten the load, focus on practice)
Bench Press*
:30 Seated L-Sit between each set

“Rugrats Gone Wild”

“RUGRATS GONE WILD”
Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Double Dumbbell Front Squats (50/35#)
15/12 Calorie Row
*Kilos = 22.5’s/15’s

INTERMEDIATE
Every 3:00 x 5 Rounds
9 Box Jump Overs (24″/20″)
12 Dumbbell Front Squats (35/25#)
15/12 Calorie Row

NOVICE
Every 3:00 x 5 Rounds
7 Box Jump w/ Step Down (20/12″)
9 Dumbbell Front Squats (20/10)
12 Calorie Row

“The Little Gym Piggy”

“THIS LITTLE GYM PIGGY”
3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups
12 Clean and Jerks (135/95)*
*Kilos = 61/43

INTERMEDIATE
3 Rounds For Time:
400 Meter Run
24 Overhead Medball Abmat Sit-Ups
12 Clean and Jerks (95/65)

NOVICE
3 Rounds For Time:
200 Meter Run
24 Abmat Sit-Ups
12 Clean and Jerks (35/15-lb/or light Dumbbells)

“Over and Out”

“OVER AND OUT”
For Time:
20 Power Snatches (95/65)
20 Lateral Barbell Burpees
20 Overhead Squats (95/65)
20 Lateral Barbell Burpees
20 Squat Snatches (95/65)

*repeat 8/17/20

INTERMEDIATE
For Time:
20 Power Snatches (75/55)
20 Lateral Barbell Burpees
20 Overhead Squats (75/55)
20 Lateral Barbell Burpees
20 Squat Snatches (75/55)

NOVICE
For Time:
20 Hang Power Snatch (15-lb/PVC Pipe)
10 Lateral Barbell Step-Over Burpees
20 Overhead Squats (15-lb/PVC Pipe)*
10 Lateral Barbell Step-Over Burpees
20 Hang Power Snatch + OHS (15-lb/PVC Pipe)*
*Squat to a target/medball

“Catch Fire”

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

“Casino Royal”

AMRAP 20 Partner:
30 Hang Power Cleans (95/65)
30 Front Squats (95/65)
30 Push Press (95/65)
30/25 Calorie Assault Bike

“Muscle Memory”

5 Rounds For Time:
12 Box Jump Overs (30/24)
9 Power Snatches (115/85)
6 Bar Muscle-ups

“Midline Miles”

For Time:
50 AbMat Sit-ups
200 Meter Run
50 AbMat Sit-ups
400 Meter Run
50 AbMat Sit-ups
800 Meter Run
50 AbMat Sit-ups
1 Mile Run

“Wiped Clean”

On the 4:00 x 5 Rounds:
30 Air Squats
20/15 Calorie Row
7 Power Clean and Jerks (115/85)

“Don’t Stop Me Now”

AMRAP 18:
Max Calorie Bike

Every 3 Minutes [Starting at 0:00]:
50 Double Unders
12 Burpees

“Rent”

3 Rounds For Time [30 Minute Cap]:
500/400 Meter Row
40 Wallballs (20/14)
30 Alternating Dumbbell Power Snatches (50/35)
20 Toes to Bar

“Hand Warmer”

AMRAP 20:
2 Rope Climbs
20 Kettlebell Swings (53/35)
40 AbMat Sit-ups

“Tri Sprint Interval”

5 Rounds:
AMRAP 4:
30/20 Calorie Row
30 Shuttle Sprints (10 Meters)
Max Calorie Bike

Rest 4 Minutes Between Rounds

“Open 21.3”

For Total Time:
15 Front Squats (95/65)
30 Toes to Bar
15 Thrusters (95/65)

Rest 1 Minute

15 Front Squats (95/65)
30 Chest to Bar Pull-ups
15 Thrusters (95/65)

Rest 1 Minute

15 Front Squats (95/65)
30 Bar Muscle-ups
15 Thrusters (95/65)

• Time Cap: 15 Minutes
• Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3

“21.4”

For Max Load:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

• Time Cap: 7 Minutes
• Time begins immediately following the completion of 21.3

“Finals Week”

On the Minute x 20:
Minute 1: Max Power Cleans (135/95)
Minute 2: 200 Meter Run

“Dia-bolical”

For Time:
1,000 Meter Bike, 21 Deadlifts (225/155)
1,000 Meter Bike, 42 Hand Release Push-ups
1,000 Meter Bike, 15 Deadlifts (225/155)
1,000 Meter Bike, 30 Hand Release Push-ups
1,000 Meter Bike, 9 Deadlifts (225/155)
1,000 Meter Bike, 18 Hand Release Push-ups

“The Old Block”

For Time:
50 Wallballs (20/14)
40 Box Jumps (24″/20″)
30 Lateral Barbell Burpees
20 Power Snatches (115/85)
1,000 Meter Row

Strength

Push Jerk

Build to 5-4-3-2-1

“Divide & Conquer”

AMRAP 15:
30 Double Unders
15 Push Jerks (135/95)
30 Double Unders
15 Toes to Bar

“Take a Lap”

4 Rounds [30 Minute Cap]:
40 Second Hanging L-Sit
200 Meter Farmers Carry (50’s/35’s)
1 Minute Side Plank (Each Side)

“Spaced Out Partners”

10 Rds
250/200m Row
10 Burpees
10 Toes to Bar

You go, I go

“Open 21.2”

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes.

For full equipment details, categories, and scoring options visit: https://games.crossfit.com/workouts/open/2021/2

“Moat Day”

On the Minute x 20:
Minute 1: 15 Wallballs (20/14)
Minute 2: 15/12 Calorie Row

Barbell Cycling

15-10-5:
Unbroken Power Cleans

“Power Play”

AMRAP 7:
1 Power Clean (155/105)
30 Double Unders
2 Power Cleans (155/105)
30 Double Unders
3 Power Cleans (155/105)
30 Double Unders
…
Add 1 Power Clean Per Round

“Boop”

AMRAP 14:
Max Calorie Row

Every 2 Minutes [Starting at 0:00]:
7 Toes to Bar
7 Push Press (95/65)
7 Front Squats (95/65)

Strength:

Snatch Technique

On the 1:30 x 6 Sets:
3-Position Power Snatch
3 Overhead Squats

“Bi-weekly”

4 Rounds For Time [20 Minute Cap]:
10 Burpee Pull-ups
20 Hang Power Snatches (75/55)
21/15 Calorie Bike

“Full Court Press”

5 Rounds:
9 Single Dumbbell Z-Press (50/35)
15 Double Dumbbell Floor Press (50’s/35’s)
21 Weighted AbMat Sit-ups (50/35)
27 Leg Lifts Over Dumbbell

“Tri Sprint Intervals V1”

5 Rounds:
AMRAP 4:
30/20 Calorie Row
21/15 Calorie Bike
Max Shuttle Runs [10 Meters]

4 Minutes Rest Between Rounds

“Open 21.1”

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.

“kindERGarten”

On the Minute x 20:
Minute 1: 1 Round of “Cindy”
Minute 2: 15/12 Calorie Row

“Quicksand”

5 Rounds x AMRAP 3:
12 Single Dumbbell Box Step-ups (50/35)
8 Burpee Box Jumps (24″/20″)
Max Calorie Bike Erg

Rest 1 Minute Between Rounds

“Aftermath”

For Time:
50-40-30-20-10:
Calorie Row

After Each Round:
10 Deadlifts (185/135)
40 Double Unders

“H(arm)ful”

4 Rounds For Time [30 Minute Cap]:
40/30 Calorie Bike Erg
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunges

“Powerlines”

AMRAP 25:
20 Power Snatches (95/65)
4 Rounds of “Cindy”
800/600 Meter Row