The 2021 CrossFit Open begins on 11th March so if you’re reading this with time to spare - let’s get stuck in to some practice workouts! This is an ideal way to prepare; get your head in the game and remind yourself of some of the common workout formats and movements.
With the addition of the ‘No Equipment’ option this year, I’ve added some of WODprep’s versions which won’t require any kit, so no excuses!
I've also recorded a YouTube video if you want to dig deeper into the 3 things you could be doing from now until the Open begins. Check it out below!
1. Workout 16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 Power Snatches
3 Bar Muscle-ups
Men use 75 lb.
Women use 55 lb.
WODprep’s No Equipment Version
Complete as many rounds and reps as possible in 14 minutes of:
10 Broad Jumps
3 Hand Release Push Ups
2. Workout 16.5
21-18-15-12-9-6-3 reps for time of:
Thrusters
Burpees
Men use 95 lb.
Women use 65 lb.
WODprep’s No Equipment Version
21-18-15-12-9-6-3 reps for time of:
Air Squats
Object Facing Burpees (to replicate a bar facing burpee)
3. Workout 17.5
10 rounds for time of:
9 Thrusters
35 Double Unders
Men use 95 lb.
Women use 65 lb.
WODprep’s No Equipment Version
10 rounds for time of:
9 Air Squats
9 Push Ups
35 Jumping Jacks
4. Workout 19.1
Complete as many rounds as possible in 15 minutes of:
19 Wall-ball Shots
19 Cal. Row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
WODprep’s No Equipment Version
Complete as many rounds as possible in 15 minutes of:
19 Air Squats
19 Burpees
5. Workout 19.3
For time:
200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-ups
50 Strict Handstand Push-ups
200-ft. Handstand walk
Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box
Time cap: 10 minutes
WODprep’s No Equipment Version
For time:
50 Alternating Lunges
50 Alternating Pistol Squats
50 Strict Handstand Push-ups
200-ft. Handstand Walk
Time cap: 10 minutes
This one is advanced, so if you’d like a scaled version, follow this;
For time:
50 Alternating Lunges
50 Air Squats
50 Push Ups
Accumulate 2:00 Handstand Hold Against Wall
Time cap: 10 minutes
6. Workout 20.1
10 rounds for time of:
8 Ground-to-Overheads
10 Bar-facing Burpees
Men use 95 lb.
Women use 65 lb.
Time cap: 15 minutes
WODprep’s No Equipment Version
10 rounds for time of:
8 Broad Jumps
10 Lateral Burpee Over a Target
Time cap: 15 minutes
7. Workout 20.2
Complete as many rounds as possible in 20 minutes of:
4 Dumbbell Thrusters
6 Toes-to-bars
24 Double Unders
Men use 50-lb. Dumbbells
Women use 35-lb. dumbbells
WODprep’s No Equipment Version
Complete as many rounds as possible in 20 minutes of:
4 Alternating Pistol Squats
6 V-ups
24 Jumping Jacks
8. Workout 11.4
Complete as many rounds and reps as possible in 10 minutes of:
60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups
Men use 120lbs
Women use 90lbs
WODprep’s No Equipment Version
Complete as many rounds and reps as possible in 10 minutes of:
60 Line Hop Burpees
30 Overhead Squat with Towel or Broom Handle
10 Hand Release Push Ups
9. Workout 12.1
Complete as many reps as possible in 7 minutes of:
Burpees to a target (e.g. doorway or pull-up bar)
10. Workout 12.3
Complete as many rounds and reps as possible in 18 minutes of:
15 Box Jumps
12 Push Press
9 Toes-to-Bar
Men use 24" box, 115 pound
Women use 20" box, 75 pound
WODprep’s No Equipment Version
Complete as many rounds and reps as possible in 18 minutes of:
15 broad jumps
12 Hand Release Push Ups
9 V-ups
What else can you do to maximise your performance in the CrossFit Open?
I'd love to know how you get on with these workouts so drop me a comment below! Also, there's still time to brush up on your skills before the CrossFit Open kicks off, so head to my homepage to download one of my free guides!
Want to be part of a wider community during the Open, complete with feedback from my team of coaches and daily programming? If you're over 35 years of age, join my online Masters gym.
Looking for our 2021 Guides? Go to CrossFit Open 21.1 Strategy Guide