How to Scale CrossFit Open Workout 21.3 & 21.4

Everything you need to know on how to scale CrossFit Open workout 21.3 and 21.4.

This is the last week of the 2021 CrossFit Open and a two-part workout has been announced: 21.3 and 21.4. Whether you’re new to CrossFit or simply feel like scaling, here’s all the information you need to perform both 21.3 and 21.4 scaled for your respective division.

CrossFit Open Workout 21.3

RX

For Time:

15 Front Squat
30 Toes to Bar
15 Thrusters

1 minute rest

15 Front Squat
30 Chest to Bar Pull-Ups
15 Thrusters

1 minute rest

15 Front Squat
30 Bar Muscle Ups
15 Thrusters

15 minute time cap

Men: 95lb // Women: 65lb

CrossFit Open Workout 21.4

21.4 begins immediately upon completing or reaching the time cap for 21.3

Complete the following complex for max load:

1 Deadlift
1 Clean
1 Hang Clean
1 Jerk

7 minute time cap – time begins immediately after the completion of 21.3.

CrossFit Open Workout 21.3 and 21.4 Movement Standards (RX and Scaled)

How to scale CrossFit Open Workout 21.3 and 21.4

21.3 Scaled Men and Women

For total time:

15 front squats
30 hanging knee-raises
15 thrusters

Rest 1 min.

15 front squats
30 chin-over bar pull-ups
15 thrusters

Rest 1 min.

15 front squats
30 chest-to-bar pull-ups
15 thrusters

21.4 begins immediately upon completing or reaching the time cap for 21.3.

♀ 65 lb. //♂ 95 lb.

Time cap: 15 min.

21.4 Scaled Men and Women

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

Scaled Teenagers 14-15
♀35 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups
♂45 lb., perform hanging knee-raises, then chin-overbar pull-ups, then chest-to-bar pull-ups

Scaled Masters 55+
♀35 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups
♂45 lb., perform sit-ups, then jumping pull-ups, then chin-over-bar pull-ups

Equipment Free 21.3

For total time:

30 air squats
30 V-ups
30 thrusters with a stick or PVC pipe

Rest 1 min.

30 air squats
30 dips
30 thrusters with a stick or PVC pipe

Rest 1 min.

30 air squats
30 handstand push-ups
30 thrusters with a stick or PVC pipe

Rest 2 min. before beginning 21.4.

21.4 begins exactly 2 min. after completing or reaching the time cap for 21.3.

Time cap: 15 min.

Equipment Free 21.4

Starting exactly 2 min. after 21.3, complete the following:

As many rounds and reps as possible in 5 min. of:

20 alternating single-leg squats
20 alternating shoulder taps in a freestanding handstand

Foundations 21.3

For total time:

15 air squats
30 sit-ups
15 thrusters with stick

Rest 1 min.

15 air squats
30 dumbbell rows, 10 lb. (15 left, 15 right)
15 thrusters with stick

Rest 1 min.

15 air squats
30 push-ups
15 thrusters with stick

21.4 begins immediately upon completing or reaching the time cap for 21.3.

To modify the squat and thruster, complete a sit-to-stand from a chair.
To modify the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To modify the push-up, perform from the knees or elevate the hands.

Foundations 21.4

Complete the complex for load and technique:

1 deadlift
1 clean
1 hang clean
1 push press

Time cap: 7 min.

Time begins immediately following the completion of 21.3.
Start with the stick and only add load if technique is sound.
If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Watch the 21.3 Open workout announcement

How to submit your CrossFit Open workout scores?

To submit your CrossFit Open workout score go online here. Log in and follow the steps to submit your 21.3 workout score.

If you performed the workout at an affiliate or performed the workout during a live video call with your affiliate, your score will be validated by your affiliate manager.

If you’re performing 21.3 alone you should submit a video of your workout to have your score validated, regardless of the division you’re taking part in.

The 2021 CrossFit Open

The CrossFit Open is a three-week online competition that unites the CrossFit community around the globe. Now on its third and last week, the 2021 Open is the most inclusive Open to date, with new divisions for Foundations, Masters and Adaptive athletes.

Watch athletes take on the different versions of Open workout 21.2 around the world:

Following the Open, top athletes around the world will advance to the next step of competition, the Quarterfinals. From there, the best athletes will move on to the Semifinals and ultimately the CrossFit Games. The 2021 CrossFit season looks very different than it has in previous years, find out more.

How to Qualify to the 2021 CrossFit Games: Full Season Details Announced

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