Everything you need to know on how to scale CrossFit Open workout 21.1.
The 2021 CrossFit Open has started and with it workouts that will test our fitness and resolution. No matter your age group for the Open, here’s all information you need to complete the workouts under the scaled or foundations divisions.
Note: adaptive categories do not feature a scaled version of the workouts for 2021. Scaled athletes are required to complete the workouts as prescribed but can submit modification requests for each workout.
CrossFit Open workout 21.1
RX
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
Equipment Free
For time:
1 wall walk
10 lateral jumps
3 wall walks
30 lateral jumps
6 wall walks
60 lateral jumps
9 wall walks
90 lateral jumps
15 wall walks
150 lateral jumps
21 wall walks
210 lateral jumps
Time cap: 15 min.
Foundations
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min.
How to scale CrossFit Open Workout 21.1
21.1 Scaled Men and Women
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min.
21.1 Scaled Teenagers
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min.
21.1 Scaled Masters 55+
For time:
1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders
Time cap: 15 min.
21.1 Foundations Masters 55+
For time:
1 bear crawl
10 jumping jacks
3 bear crawls
30 jumping jacks
6 bear crawls
60 jumping jacks
9 bear crawls
90 jumping jacks
15 bear crawls
150 jumping jacks
21 bear crawls
210 jumping jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping jacks can be modified to a “stepping jack” if needed.
Time cap: 15 min.
For further options and options for adaptive athletes check out CrossFit.com
How to scale CrossFit Open Workout 21.1 – Notes
Source: Courtesy of CrossFit Inc.
The 2021 CrossFit Open
The CrossFit Open is a three-week online competition that brings together athletes around the world. It marks the start of the CrossFit season and is the first step towards qualifying to the CrossFit Games.
The Open is the largest participatory sporting event in the world and athletes from all ability levels and backgrounds complete three workouts over three weeks. The event brings the CrossFit community together and is a time of personal bests.
All CrossFit Open workouts are released on a Thursday at 5pm PST and scores must be submitted by the following Monday. CrossFit will announce the workouts live, and the reveal will be followed by two top athletes throwing down head-to-head.
The 2021 CrossFit Open is the most inclusive Open to date. In addition to the usual RX and Scaled divisions, CrossFit has added Foundations and Equipment Free divisions, as well as eight adaptive divisions.
The CrossFit Open kicked off on March 11 and runs until March 29.
Source link: https://www.boxrox.com/how-to-scale-crossfit-open-workout-21-1-scaled-and-foundations/ by Robbie Wild Hudson at www.boxrox.com