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Bench Press 4-4-4Bench Press 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
6 rounds for time of:
12 Toes-to-bars
15 Push-ups
Run 200m
21.3 Photos by @robcwilson @snoridgecrossfit
Back Squat 4-4-4
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row 750m
Run 200m
— Rest 2 mins —
Row 500m
Run 400m
— Rest 2 mins —
Row 250m
Run 600m
21.3 & 21.4 Photos by @robcwilson @snoridgecrossfit
Lifting: Deadlifts and Dumbbell Bent Over RowsDeadlift 8-8-8-8, using heaviest weight per set
Dumbbell Bent Over Row 8-8-8-8, using heaviest weight per set
* choose one pair of DB for BOR
Complete as many rounds as possible in 15 mins of:
30 Double Unders
15 Burpees
15 Deadlifts (155#/105#)
Photo by @robcwilson @snoridgecrossfit
The Open is over and now we wait for final scores to be validated by Wednesday. For those in the top 10% of their category (Men/Women and Each Masters/Teens Division) Coaches Jules and Reid are very likely headed to the Quarterfinals after smashing the Open and staying well within the top 10% cut line worldwide. For masters possibly myself and Bob Baldwin could hang on to stay in the 90th percentile and advance to the Age Group Online Qualifier. Let’s hope that scores don’t shake up too much by tomorrow afternoon as there are still a lot of scores left to be approved. Would love to see all four of us make it!
Both of these are the next stage that will be scheduled at different dates and will determine the final men and women for each division. Individual athletes will compete in the Quarterfinals from April 8 – April 12, 2021. The Age Group Online Qualifier workouts for Masters/Teens will be from May 6 – May 10, 2021. Both competitions are released online like the Open and athletes will have to complete all workouts over those dates and submit all their scores by close of their qualifier. Typically in past years the Age Group Qualifier workouts have been limited to the top 200 men and women in each division and number around 4-6 workouts done over the weekend. They are also higher in loads and complexity / skill level and have a broader equipment list than the Open.
Age is Just a Number: Sam Briggs Matches Her 15.1 Clean and Jerk in the 21.4 Complex
FT: Hang Power Snatches and RunFor time:
15 Hang Power Snatches, pick load
Run 300m
12 Hang Power Snatches, pick load
Run 300m
9 Hang Power Snatches, pick load
Run 300m
6 Hang Power Snatches, pick load
Run 300m
3 Hang Power Snatches, pick load
Run 300m
* 300m = Run 1 x 200m and 1x 100m each round
Photo by @robcwilson @snoridgecrossfit
Submit your scores for 21.3 and 21.4 ASAP! Last chance for anyone registered to make it up is Monday at any class prior to 5pm PST. Close out the Open strong! It’s a fun one that ends with lifting. Who doesn’t love that?!
I love these final two WOD’s. Not only creative and fun programming; these required you to know strategy for attacking both workouts, how to employ your strengths and weaknesses with gymnastics and barbell movements while not “redlining”, and understanding where you would hit your physical limit (C2B or BMU etc.). On top of that it required you to understand how you perform under fatigue immediately after on a weightlifting complex. It made you manage your time to actively rest by changing weights, calculating your jumps, and pushing each lift to execute before that time cap.
We had some firsts in this one for Chest to Bar pull-ups and a couple weightlifting PR’s as well! That is what makes the Open so awesome. Next time the Open rolls around sign up. When you know you are “testing” it is very different than just doing the workouts but not being signed up. You will find that you will push yourself just a little harder and come out better for it.
Open Pics coming soon!
Cory Richards Survives an Avalanche and Falls into a Fitness Crevasse, CrossFit Helps Him Climb Out
For time:
15 Front Squats, 95/65 lbs
30 Toes-to-bars
15 Thrusters, 95/65 lbs
Rest 1 min
15 Front Squats, 95/65 lbs
30 Chest-to-bar Pull-ups
15 Thrusters, 95/65 lbs
Rest 1 min
15 Front Squats, 95/65 lbs
30 Bar Muscle-ups
15 Thrusters, 95/65 lbs
Time cap: 15 mins
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
– Tiebreak time at the end of each set of 15 Thrusters
– Must be no closer than 8 ft. from your Barbell to pull-up bar
For time:
15 Front Squats (95#/65#)
30 Toes-to-bars
15 Thrusters (95#/65#)
Rest 1 min
15 Front Squats (95#/65#)
30 Chest-to-bar Pull-ups
15 Thrusters (95#/65#)
Rest 1 min
15 Front Squats (95#/65#)
30 Bar Muscle-ups
15 Thrusters (95#/65#)
Time cap: 15 mins
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
– Tiebreak time at the end of each set of 15 Thrusters
– Must be no closer than 8 ft. from your Barbell to pull-up bar
Deadlift + Clean + Hang Clean + Jerk
Immediately following the 15 min cap of 21.3, build to the heaviest load of this unbroken complex.
Time cap: 7 mins
– Only one barbell may be used for both 21.3 and 21.4. – Athlete MUST change the load on their own bar (NO assistance)
– Minimum weight increment 1 pound
– Must use collars to count
– Power or Squat, Push or Split allowed
– Any successful attempt where the bar leaves the ground before the 7-minute time cap will count.
For time:
15 Front Squats (65#/45#)
30 Hanging Knee Raises
15 Thrusters (65#/45#)
Rest 1 min
15 Front Squats
30 Pull-ups
15 Thrusters
Rest 1 min
15 Front Squats
30 Chest-to-bar Pull-ups
15 Thrusters
Time cap: 15 mins
Photo by @robcwilson @snoridgecrossfit
CrossFit Open 21.3 and 21.4 Workout Descriptions and Strategies
Push Jerk 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
For time:
Row, 750 m
25 Ball Slams, 30/20 lbs
50 Double Unders
Row, 500 m
25 Ball Slams, 30/20 lbs
50 Double Unders
Row, 250 m
25 Ball Slams, 30/20 lbs
50 Double Unders
Push Jerk 5-4-3-2-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
Chipper: Rows, Ball Slams, Double UndersFor time:
Row 750m
25 Ball Slams (30#/20#)
50 Double Unders
Row 500m
25 Ball Slams
50 Double Unders
Row 250m
25 Ball Slams
50 Double Unders
Photo by @robcwilson @snoridgecrossfit
21.3 will be announced today at 12pm PST. Expect Thrusters and a combo or al of: Pull-ups or BMU, and Toes to Bar.
How to Watch CrossFit Open Announcement 21.3 Live on Thursday
Is There a 21.4 Coming? Castro’s Clue.
The final workout of the 2021 NOBULL CrossFit Open has been announced. View workout variations, movement standards, and scorecards here, or by clicking the links below.
Check out Nicole Carroll’s tips here.
RX’D/SCALED
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
* Use mats
Squat Clean 1-1-1-1-1
Squat Clean 1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.
3 rounds for time of:
15 Hang Power Cleans (135#/95#)
15 Burpees
Photos by @robcwilson @snoridgecrossfit
Teen Beat: 16- and 17-Year Old Sit Atop the Women’s Overall Leaderboard After 21.2
