Open 21.3 & 21.4
Workout Details
Open 21.3:
For Time
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Rest 1 Minute
15 Front Squats (95/65 lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65 lbs)
Rest 1 Minute
15 Front Squats (95/65 lbs)
30 Bar Muscle-Ups
15 Thrusters (95/65 lbs)
Time cap: 15 minutes
Open 21.4:
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
Original WOD
Open 21.3: For Time 15 Front Squats (95/65 lbs) 30 Toes-to-Bars 15 Thrusters (95/65 lbs) Rest 1 Minute 15 Front Squats (95/65 lbs) 30 Chest-to-Bar Pull-Ups 15 Thrusters (95/65 lbs) Rest 1 Minute 15 Front Squats (95/65 lbs) 30 Bar Muscle-Ups 15 Thrusters (95/65 lbs) Time cap: 15 minutes Open 21.4: 1 Deadlift 1 Clean 1 Hang Clean 1 Jerk Time cap: 7 minutes
Coaching Tips
Strategy
- 1Start with a steady pace to gauge your energy for the full duration. Avoid going too hard at the beginning as the volume is high.
- 2Break down the barbell movements; for example, perform the front squats in sets of 5 and take short rests if needed.
- 3Keep movements unbroken where possible, especially in the first round, to build confidence before fatigue sets in.
- 4Pay attention to your form, especially on TTB and muscle-ups, to prevent injuries as fatigue sets in.
- 5Utilize the rest periods wisely; focus on hydration and breathing to recover for the next round.
Safety Considerations
Technical Focus
Maintain proper squat depth and back alignment during lifting movements.
Recommended Warm-Up
General Warm-Up:
- 200 Row - 1-2 min(Focus on maintaining a steady pace.)
Mobility Segment:
- 5 per side Hip Flexor Stretch - 30 sec(Kneel and lunge forward to stretch the hip flexors.)
- 10 Shoulder Dislocates - 30 sec(Use a resistance band or PVC to open up the shoulders.)
- 10 per side Ankle Mobility - 30 sec(Work on ankle flexion by leaning forward over each foot.)
Activation WOD:
2 rounds- 5 Front Squat (Empty Barbell) - 30 sec(Focus on depth and form.)
- 5 Toes-to-Bar or Hanging Knee Raises - 30 sec(Focus on engaging the core.)
- 5 Thrusters (Light Weight) - 30 sec(Keep the bar close and maintain form.)
Scaling Options
Intermediate
Reduce the weight and modify some movements for better scalability.
- 1
front squat
Decrease weight by ~20%
Weight: 75/55 lbs (34/25 kg)
- 2
thruster
Decrease weight by ~20%
Weight: 75/55 lbs (34/25 kg)
- 3
toes to bar
Use knee raises instead.
- 4
chest to bar pull up
Use Banded Pull-Ups instead.
- 5
bar muscle up
Replace with Jumping Dips or Ring Rows.
Scaled
Further reduce the weight and modify movements for accessibility.
- 1
front squat
Reduce weight by ~40%
Weight: 45/35 lbs (20/16 kg)
- 2
thruster
Reduce weight by ~40%
Weight: 45/35 lbs (20/16 kg)
- 3
toes to bar
Use Hanging Knee Raises.
- 4
chest to bar pull up
Use Ring Rows instead.
- 5
bar muscle up
Replace with Banded Pull-Ups and push-ups.