CrossFit Open 21.3 and 21.4 Workout Descriptions and Strategies
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Workout 21.3
For total time:
15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95 lbs./65 lbs. for the front squats and thrusters
Time cap: 15 min.
Workout 21.4
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.
Scorecards and Descriptions
Strategy Guides
- The Progrm
- Team Soul – Password: FYFTraining
- MisFit Athletics – 21.3 Warm-Up and Tips | 21.3 and 21.4 Full Breakdown | For Coaches
- Invictus – Beginner/Intermediate | Advanced | 21.4 Weightlifting
- WODprep – Video | Article
- The Training Plan
- CrossFit Mayhem
- CompTrain
- Brute Strength
- Chris Hinshaw’s 21.3/4 Strategy Guide
- Brent Fikowski’s 21.3/4 Tips with the Professor Project
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