2021 CrossFit Games Event 10

WARM-UP
1 set:
100-m Run
10 alternating Samson stretches
10 Situps

1 set:
100-m run
20 Double knee in Plank
10 alternating V-ups

1 set:
100-m run
10 Up-Downs
10 V Ups

1 set:
200-m run
10 Burpees
10 Toes-to-Bar

NOTES

• Use today’s progressive warm-up to build up to your running pace and your variation of the toe-to-bar.
• Begin to strategize with your partner on how you are planning on breaking up the reps and runs.
• If you don’t have a partner, try completing this workout as an individual.

RX
2021 Event 10
For time with a partner:
30 Toes-to-Bar
1.5-mile Run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

INTERMEDIATE
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

BEGINNER
For time with a partner:
20 Hanging Knee Raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bars as needed.

Stimulus & Goals

• 25:00-30:00
• Aligns with the July focus – 2021 CrossFit Games workout event 10.
• Partition the runs and toes-to-bars as needed between partners.
• Complete each set of toes-to-bar in 2:00 or less.
• Break the runs into manageable distances that allow you and your partner to complete the 1.5-mile run in 12:00 or less.

Strategy

• Opt for shorter distances on the run to keep paces faster. 200-m or 400-m runs are ideal.
• Break the T2B up as needed. 3-5 reps at a time is a good volume for most athletes.
• More advanced athletes can opt for larger sets.
• If 15 unbroken reps are easy for both partners, scale up the workout to 20 synchro T2B while still splitting the runs.

Competition: 85 min

Warm up: 20 min
See above

Workout 1: 30 min
2021 Event 10

Workout 2: 15 min
3 sets for quality:
10 DB windmills / arm
20 GHD Hip Extension
:30 GHD hip extension hold

NOTES

• Use a weight for the DB or KB on the windmills that you can perform all 10 reps unbroken before resting. If you do not have a GHD, perform good mornings for the hip extensions and a plank hold for the hip extension hold.
  

Workout 3: 10 min
AMRAP 10:
9/12 Assault Bike
10 Ring Dips

Stimulus & Goals

• 5-7+ rounds
• Spend no more than 1:00 on the bike.
• Choose a movement for the dips that you can perform the 10 reps in 3 sets or less.

Strategy

• On this workout, look to start off fast. There is no reason to hold anything back. Challenge yourself to keep the bike under :45 on each round.
• If the dips are easy, consider performing them as strict instead of using a kip. This will increase the difficulty significantly.

Stretching: 10 min
2 sets:
:30 Lacrosse Ball Roll / Foot
:30 Sit and Reach

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