For TimeMetconBenchmark

CrossFit Games 21.6 and 21.7

Monostructural

Weightlifting

Solo

Workout Details

For Time

For Time (Part 1):

250m Run

250 mRun

1Clean

↳ 245/165 lbs (111/75 kg)

250 mRun

1Clean

↳ 265/175 lbs (120/79 kg)

250 mRun

1Clean

↳ 285/185 lbs (129/84 kg)

250 mRun

1Clean

↳ 305/195 lbs (138/88 kg)

250 mRun

1Clean

↳ 315/205 lbs (143/93 kg)

Directly into For Time (Part 2):

200m Run

200 mRun

1Clean

↳ 325/210 lbs (147/95 kg)

200 mRun

1Clean

↳ 335/215 lbs (152/98 kg)

200 mRun

1Clean

↳ 340/220 lbs (154/100 kg)

200 mRun

1Clean

↳ 345/225 lbs (156/102 kg)

200 mRun

1Clean

↳ 350/230 lbs (159/104 kg)

Original WOD

For Time (Part 1):
250m Run
1 Clean (245/165 lbs)
250m Run
1 Clean (265/175 lbs)
250m Run
1 Clean (285/185 lbs)
250m Run
1 Clean (305/195 lbs)
250m Run
1 Clean (315/205 lbs)

Time Cap: 7 minutes

Directly into For Time (Part 2):
200m Run
1 Clean (325/210 lbs)
200m Run
1 Clean (335/215 lbs)
200m Run
1 Clean (340/220 lbs)
200m Run
1 Clean (345/225 lbs)
200m Run
1 Clean (350/230 lbs)

Time Cap: 8 minutes

Coaching Tips

Strategy

1Pace the runs to maintain energy for the cleans; you want to be able to lift without excessive fatigue.
2Aim to keep the cleans unbroken if possible, focusing on form over speed as the weights increase.
3Transition quick between movements, but also give yourself a moment to catch breath before starting the next run.

Safety Considerations

Technical Focus

Ensure proper clean technique to prevent strain on the lower back.

Recommended Warm-Up

General Warm-Up:

2 min easy Jog - 2 min(At a comfortable pace to warm up the body.)

Mobility Work:

5-10 per side Hip Flexor Stretch - 30 sec(Open up the hips to prepare for runs and cleans.)
5-10 Shoulder Dislocates - 30 sec(Focus on shoulder mobility to help with clean technique.)
3 Squat Holds - 30 sec(Hold at the bottom of a squat for better depth in cleans.)