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“Open 21.3 & 21.4”

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2021 CrossFit Games Open Workout #3 & #4

6.5K 49
  • "Open 21.3"
  • For Time
  • 15 Front Squats (95/65 lb)
  • 30 Toes-to-Bars
  • 15 Thrusters (95/65 lb)
  • Rest 1 minute
  • 15 Front Squats (95/65 lb)
  • 30 Chest-to-Bar Pull-Ups
  • 15 Thrusters (95/65 lb)
  • Rest 1 minute
  • 15 Front Squats (95/65 lb)
  • 30 Bar Muscle-Ups
  • 15 Thrusters (95/65 lb)
  • Time cap: 15 minutes
  • "Open 21.4"
  • Move immediately to complete the following complex for max load:
  • 1 Deadlift
  • 1 Clean
  • 1 Hang Clean
  • 1 Jerk
  • Time cap: 7 minutes

This workout begins with the athlete facing their Barbell and standing behind the line directly below the Pull-Up Bar. After the call of “3, 2, 1 … go,” the athlete may move to their Barbell and perform 15 Front Squats, then to the Pull-Up Bar for 30 Toes-to-Bars, then back to the Barbell for 15 Thrusters before resting for 1 minute. During the 1 minute of rest, the athlete must return to their starting point behind the line under the Pull-Up Bar. The athlete may not advance past this line for their second round of Front Squats until exactly 1 minute has passed.

After 1 minute of rest, the athlete will move to the Barbell to complete 15 Front Squats, to the Pull-Up Bar to complete 30 Chest-to-Bar Pull-Ups, and back to the Barbell to complete 15 Thrusters before resting for 1 minute. Again, the athlete must return to the line under the Pull-Up Bar during their rest period and may not move past this line until exactly 1 minute has passed.

After 1 minute of rest, the athlete may then move forward to the final round of 15 Front Squats, 30 Bar Muscle-Ups, and 15 Thrusters. Only one Barbell may be used, and the athlete may NOT receive assistance moving or resetting their Barbell.

Score will be the total time it takes to complete the workout, including the two rest periods, or the total number of repetitions completed before the 15-minute time cap.

Note: The 7-minute time frame for Open Workout 21.4 begins immediately after the athlete completes or reaches the time cap for 21.3. The same barbell used for 21.3 MUST be used for 21.4. Athletes may NOT receive assistance changing the load on the bar.

Score is the heaviest load successfully lifted for the Barbell complex within the 7-minute window.

Movement Standards

Front Squat: The athlete and the Barbell must remain in front of the 8-foot tape line. Each set of Front Squats must begin with the Barbell on the ground. The crease of the athlete’s hip must be clearly below the top of the knees at the bottom. The Bar must remain in the front-rack position. The hands do NOT need to remain on the Bar. A full Squat Clean is permitted but not required to start the movement. The rep is credited when the athlete’s hips and knees reach full extension while the Bar is supported in the front-rack position. Athletes may NOT receive assistance moving or resetting their barbell.

Toes-to-Bar: Athletes begin by hanging from the Pull-Up Bar with arms extended. The heels must be brought back behind the Bar. Overhand, underhand, or mixed grips are all permitted. The rep is credited when both feet contact the bar between the hands at the same time. Any part of the feet may make contact with the bar.

Thruster: The athlete and the Barbell must remain in front of the 8-foot tape line. Each set of Thrusters begins with the Barbell on the ground. The crease of the athlete’s hip must clearly pass below the top of the knees in the bottom position. A full Squat Clean into the Thruster is allowed when the bar is taken from the floor. The rep is credited when the athlete reaches full lockout with the Barbell overhead. The athlete’s hips, knees, and arms must be fully extended, and the bar must be directly over, or slightly behind, the middle of their body.

The rep must be completed in one fluid motion from the bottom of the squat. A Front Squat followed by a Jerk is not allowed. If the Barbell is dropped from overhead, it must settle on the ground before the athlete picks it up for the next repetition. Athletes may NOT receive assistance moving or resetting their Barbell.

Chest-to-Bar Pull-Up: The athlete must start each rep with their arms fully extended and their feet off the ground. Any style of Pull-Up or grip is permitted as long as the other requirements are met. The rep is credited when the athlete’s chest clearly comes into contact with the Bar at or below the collarbone. Wrapping tape around the Pull-Up Bar or wearing hand protection (gymnastics-style grips, gloves, etc.) is permitted, but taping the Bar AND wearing hand protection is not.

Bar Muscle-Up: The athlete must begin with or pass through a hang below the Bar, with arms fully extended and feet off the ground.  Kipping the Muscle-Up is acceptable, but pull-overs, rolls to support, and glide kips are not permitted. No portion of the foot may rise above the lowest part of the Bar during the kip. The rep is credited when the athlete’s arms are fully locked out in the support position above the Bar, with shoulders over or slightly in front of the Bar. The athlete must pass through some portion of a dip before locking out over the Bar. Only the hands, and no other part of the arm, may touch the Bar during the rep. Removing the hands and resting in the support position is not allowed.

Deadlift: The Barbell starts on the ground. Collars must be placed outside the plates. The athlete’s hands must be outside the knees. Sumo Deadlifts are not allowed. The rep is credited when the athlete’s hips and knees reach full extension and the athlete’s head and shoulders are behind the Bar.

Clean: The Barbell must touch the ground briefly after the athlete completes the deadlift. No bouncing. Power Cleans, Squat Cleans, and Split Cleans are permitted. Hang Cleans are not allowed. If the athlete’s knee touches the floor during the attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the bar is supported in the front-rack position.

Hang Clean: The Hang Clean begins when the Bar is lowered from the rack position. The Bar may not pass below the knee. Hang Power Cleans, Hang Squat Cleans, and Hang Split Cleans are permitted. If the knee touches the floor during the attempt, the rep will not count. The rep is credited when the athlete’s hips and knees reach full extension and the Bar is supported in the front-rack position.

Jerk: Following the Hang Clean, the Barbell must be in contact with the shoulders to begin the Jerk. A Press, Push Press, Push Jerk, or Split Jerk are all permitted as long as the required finish position is achieved. The rep is credited when:  The Barbell is locked out overhead, and arms, hips, and legs are extended. – The Bar is over or slightly behind the center of the athlete’s body, with feet in line. If the athlete fails the Jerk and brings the Barbell back to the front rack, the athlete may NOT reattempt the Jerk.

Scaling Options

Scaled
For Time
15 Front Squats (65/45 lb)
30 Hanging Knee Raises
15 Thrusters (65/45 lb)

Rest 1 minute

15 Front Squats (65/45 lb)
30 Pull-Ups
15 Thrusters (65/45 lb)

Rest 1 minute

15 Front Squats (65/45 lb)
30 Chest-to-Bar Pull-Ups
15 Thrusters (65/45 lb)

Time cap: 15 minutes

Move immediately to complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

Time cap: 7 minutes

Foundations
For Time
15 Air Squats
30 Sit-Ups
15 Thrusters with Stick

Rest 1 minute

15 Air Squats
30 Dumbbell Rows (10 lb, 15 left, 15 right)
15 Thrusters with Stick

Rest 1 minute

15 Air Squats
30 Push-Ups
15 Thrusters with stick

Time cap: 15 minutes

Move immediately to complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Push Press

Time cap: 7 minutes

Equipment Free
For Time
30 Air Squats
30 V-Ups
30 Thrusters with stick

Rest 1 minute

30Air Squats
30 Dips
30 Thrusters with stick

Rest 1 minute

30Air Squats
30 Handstand Push-Ups
30 Thrusters with stick

Time cap: 15 minutes

Starting exactly after 2 minutes, move immediately to AMRAP in 5 minutes:

20 Alternating Pistols
20 Alternating Shoulder Taps in a Freestanding Handstand

Time cap: 7 minutes


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Background: “Open 21.3” and “Open 21.4” were the 3rd and 4th (and final) workouts of the 2021 CrossFit Games Open, which is the first stage of the 2021 CrossFit Games competition.

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