Swamp City Fitness – Swamp City WOD
Warm-up
Warm Up (No Measure)
1. Movement Prep/Activation
Banded 7s + Hip Halo
-into-
8:00 AMRAP
5 Kip Swings
5 Ring Rows
5 Front Squats (empty bar)
5 Shoulder Press (empty bar)
10 Single Arm Dumbbell Bench (each)
2. Strength
Build up to a Heavy Single Pause Bench Press (2-3 second pause at bottom)
in 15:00
3. Workout Prep
3 sets:
1 Front Squat + 2 Thruster (build in weight)
Set 1: 3 Toes to Bar
Set 2: 3 Chest to Bar
Set 3: 1 Bar Muscle Up
Strength/Accessory
Pause Bench Press
*2-3 second pause at the bottom*
Build up to a Heavy Pause Bench Press (3-seconds)
in 15:00
Workout
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
If you don’t finish, note reps completed at the 15 minute cap.
Independence
For total time:
15 Front Squats (75/55)
30 Toes to Bar
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Pull Ups
15 Thrusters (75/55)
-rest 1:00-
15 Front Squats (75/55)
30 Chest to Bar
15 Thrusters (75/55)
(KG conv: 35/25)
Liberty
For total time:
10 Dumbbell Front Squats (light)
20 Hanging Knee Raises
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Ring Rows
10 Dumbbell Thrusters (light)
-rest 1:00-
10 Dumbbell Front Squats (light)
20 Jumping Pull Ups
10 Dumbbell Thrusters (light)
Target time: Sub 15:00
Time cap: 15:00
Cooldown/Mobility
Mobility (No Measure)
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute Couch Stretch
2x 10 Foam Roll Up Wall
1 Minute Forearm Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Couch Stretch
Foam Roll Up Wall
Forearm Smash
