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Hawkestone Fitness

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Hawestone Fitness – Fitness

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Warm-up

Warm-up (No Measure)

400M RUN THEN,

2 SETS

10 KANG SQUATS

10 BEHIND THE NECK PRESS

10/10 SINGLE LEG GLUTE BRIDGE RAISES

20 SEC HOLLOW HOLD

Weightlifting

Deadlift

5 X 8 BANDED DEADLIFTS

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 21.4 Foundations (Ages 16-54) (Weight)

Complete the complex for load and technique:

1 deadlift

1 clean

1 hang clean

1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound.

If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

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

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Hawkestone Fitness is owned by Elma Ducic, a CrossFit Games competitor and a certified coach.

Working hours

Monday – Friday:
06:00 AM – 12:00 PM
04:00 PM – 8:00 PM

Saturday:
09:00 AM – 12:00 PM

Sunday Closed

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