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CrossFit McComb – CrossFit

Triathlon, 2020 style (AMRAP – Rounds and Reps)

20 minute AMRAP

2 person teams

1 round equals

20 cal row

20 cal bike

200 m run

You can complete each round however you want. Can work simultaneously, in any order, and you can divide the reps however. But you can’t start another round until your team completes all the movements in the round

Can also do 3 person teams, but the reps go to 30/30/300 and the time goes to 30 minutes

Crossfit Games Open 21.1 RX (Ages 16-54) (Time)

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
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here

Crossfit Games Open 21.1 Scaled (Ages 16-54) (Time)

For time:

1 scaled wall walk

10 single-unders

3 scaled wall walks

30 single-unders

6 scaled wall walks

60 single-unders

9 scaled wall walks

90 single-unders

15 scaled wall walks

150 single-unders

21 scaled wall walks

210 single-unders

Time cap: 15 min
To learn more about Crossfit Games Open 21.1 Scaled (Ages 16-54) click here

Crossfit Games Open 21.1 Masters RX (Ages 55+) (Time)

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
To learn more about Crossfit Games Open 21.1 Masters RX (Ages 55+) click here

Warm-up (No Measure)

# GENERAL WARMUP [5:00-10:00]
## 5 Minutes For Quality

5 Inchworm to Push-ups [Video](https://youtu.be/Et0WRT6Q3sA)

10 Arm Circles (Each Direction)

20 Single Unders

30 Seconds Child’s Pose [Video](https://www.youtube.com/watch?v=QDlMqGeKFNw)

# TEACHING [10:00-20:00]
## WALL WALK

### Unload The Arms

* This movement will be tough on the shoulders

* In order to take some of the strain off the upper body, we can look to unload the arms in two places

* The first is the initial push off the floor

* Instead of going right into a push-up plank position, come up to hands and knees before taking one big step up the wall

* The second place is on the way back down

* Right when the hands hit the standard by touching the line, flop down to the ground like you would in a burpee instead of doing a slow negative

### Movement Prep

* 3 Half Wall Walks

* 1 Wall Walk

## DOUBLE UNDERS

### The Arms

* The goal of this movement is to keep the arms and hands relaxed while working through manageable sets

* Do you best to be aware of how tense your upper back, neck, shoulders, and arms are during the rotation

* Every little bit helps, so if you can bring awareness to staying relaxed, you better preserve the upper half for the work ahead

### Movement Prep

* 20 Seconds Single Unders

* 20 Seconds Double Unders

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