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21.3 … and 21.4 Revealed

Morning Chalk Up

March 26   |   POWERED BY


Good morning and welcome to the Morning Chalk Up. In today’s edition:

  • 21.2 welcomed new elite athletes to the top of the leaderboard.
  • Why is it so hard to stop eating junk food?
  • CrossFit Echo Park’s shoe donation program expands.
  • And, Jason Grubb’s Workout of the Week.
  • MEGA GIVEAWAY: Win a year’s supply of Chipotle and O2, plus every entrant gets an automatic 20% off their next purchase of O2. Enter to win.

We love seeing your story tips, quotes and PRs roll in. Keep sending them to [email protected].

QUOTE OF THE DAY + Send us a Quote

“If you're going to live, you might as well do painful, brave, and beautiful things.” - Jeff Zentner


  • CrossFit Open Workout 21.3 is:
    • 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.
  • CrossFit Workout 21.4 is:
    • Immediately following 21.3, 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.
  • Here is the complete 21.3 workout description and strategy guides.
  • Unofficial Livestream Count: Yesterday a total of 112,620 people were logged into the Open announcement concurrently, according to our unofficial count. That includes 19,800 on Facebook and 93,420 on YouTube.
  • We caught up with Saxon Panchik before he took on his brothers, Spencer and Scott on the live Open announcement to hear about his strategy and preparation:
    • Panchik on being asked to do the live announcement and facing off against Spencer and Scott: “Any time I’m blessed with the opportunity to compete, especially on a live stage, and go spend time with people at HQ, I want to take advantage of that…I’d say we know each other pretty well,…. there’s going to be that brotherly rivalry, but I think we need to maintain that bigger picture of really what we are fighting for.”
  • Jeffrey Adler and Emma Cary were announced as the official winners of 21.2.
  • Notable: Emma Cary is the youngest athlete ever to win a CrossFit Open workout.
  • Here is the updated overall leaderboard after the 21.2 adjustments:
  1. Jeffrey Adler (28) | Emma Cary (15) | CrossFit Mayhem Freedom (2)
  2. Noah Ohlsen (32) | Tia-Clair Toomey-Orr (17) | Team Butcher’s Lab (11)
  3. Zac Thomas (35) | Andrea Solberg (21) | Kolesnikov Team (18)
  4. Alex Kotoulas (35) | Kristin Holte (21) | C2X CrossFit (19)
  5. Mitchel Stevenson (38) | Jamie Simmonds (23) | Invictus (19)
  • ICYMI: Dave Castro teased a 21.4 workout on IG and it turned out to be accurate.

Here are a couple of extra Speed Reads:

  • Rogue is hiring multiple positions, including machinists and an industrial engineer.
  • Trash Talk Thursday is back, for one week only.


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  21.2 Welcomes New Faces To The Top 50 

21.2 Welcomes New Faces To The Top 50

While the CrossFit community is used to seeing the perennial names that top the leaderboard and dominate the sport, 21.2 brought forth some fresh new faces to the leaderboard. Compared to the 17.1 leaderboard, the front page of the 21.2 leaderboard looked significantly different, when it came to the names who dominated the workout.

One big thing: Looking at the front page of the 17.1 leaderboard, only 9 women and 4 men made it back to the front page. This means that 92% of the men’s top 50 and 82% of the women’s top 50 from 2017 made an appearance in the top 50 of 21.2.

  • This could be due partly to the fact that in order to receive the same placement in the top 50 that you did in 2017, you had to average about 49 seconds faster for the men and 56 seconds faster for the women.
  • While some athletes made the cut on improvements for their 21.2 score, many did not.

The following athletes made it back to the top 50 in 2021:

Continue Reading...
  Why It's So Hard to Stop Eating Junk Food 


Why It's So Hard to Stop Eating Junk Food

Look, it’s not a mystery why a lot of people start doing CrossFit.

It’s not to get ridiculously fit (although that happens) or improve strength to body weight ratio and cardiovascular capacity (which happens too). No no, it is something much more basic and primal than that.

It’s to look good naked. Based on the overwhelming amount of evidence we have now, CrossFit does in fact help us look good naked. So in my books, it’s a pretty good reason.

Continue Reading...
  CrossFit Echo Park’s Shoe Donation Program for the Homeless Expands to Two More Gyms 

CrossFit Echo Park’s Shoe Donation Program for the Homeless Expands to Two More Gyms

Two months ago, we reported on Los Angeles-based CrossFit Echo Park’s initiative to donate lightly used gym shoes to Dignity Health California Hospital, located downtown Los Angeles, to be distributed to patients who come into the ER without shoes.

Two months later, Dr. Luke Palmisano, a doctor at the downtown hospital and member of CrossFit Echo Park, explained there has been so much demand for shoes in the last two months that they’re expanding the program to two more Los Angeles gyms—Depot Fitness and CrossFit Muse.

  • “We ripped through most of the donated shoes and still have a need at my small ER,” said Palmisano, adding that feedback from both CrossFit Echo Park and the hospital has been great.

Remind me: Shoe demand is so high at Dignity Health because they see a high volume of patients from Los Angeles’ notorious skid row, an area of the city “densely populated with homeless (people) with high amounts of drug, alcohol and psychiatric illness,” Palmisano explained. As a result, many of them suffer from various foot problems, ranging from blisters and ingrown nails, to bone spurs, athletes foot and even trench foot caused from spending time shoeless in a wet environment.

Continue Reading...
  Jason Grubb's Workout of the Week 

Jason Grubb's Workout of the Week

Every Friday, we’re bringing you an exclusive workout challenge programmed by a CrossFit Games athlete or coach that you can take on at home or the gym. You can post your times or scores in the comment section.

Today’s workout of the week is programmed by Jason Grubb.

DB Deadlifts (50/35 lbs or 22/15 kgs)
Toes to Bar
DB Lateral Hop Over’s (over+back=1)
Time Cap: 18 Minutes

Some advice from Jason: “This workout is SPICY if you move quickly. That doesn’t mean you sacrifice form and technique. But I’m hoping you can go all out and keep the reps unbroken. Transition quickly between movements – one breath only – and get to work on the next movement. You’ll be surprised how challenging the DB lateral hop over and backs are!”

To inquire about submitting an upcoming workout of the week, shoot us a note.



A New Jerk Cue

Many athletes struggle with pushing the bar forward in the push or split jerk. If you're coaching athletes with this issue (or if you are one of them), try cuing them to push the bar back immediately after driving it off their shoulders. Learn more about why this cue is so useful in this video from coach Greg Everett at Catalyst Athletics.




Jeans for Athletes Made by Ex-Under Armour Execs

How are they made? By using a proprietary fabric consisting of Italian milled denim infused with the same stuff used in football uniforms and yoga pants. The kicker? Revtown deals directly with the customer you can get your hands on these jeans for a killer price.



Strong Glutes with a Single Dumbbell

The glute bridge is a great accessory movement to help build a strong posterior chain. This variation -- the weighted, single-leg glute bridge -- forces you to stabilize your core. If you are short on equipment or just want to change things up, add this into training for solid gains.



Learn To Handstand Walk

Do you want to learn how to walk on your hands? Then you need to try this super simple program from Brent Fikowski and the team at Train Your Weakness. The program is built to be added into your normal training and will teach you how to walk on your hands in just six weeks.



Carrot Cake Pancakes

These fluffy, healthy carrot cake pancakes are made right in your blender with delicious spices and oats. They're dairy-free and gluten-free, naturally sweetened and packed with yummy mix-ins like walnuts and raisins. Top with almond butter, cream cheese or yogurt and a drizzle of maple syrup for a wonderful, cozy breakfast!


Chalk Up Highlights is our section dedicated to celebrating our community’s wins in the gym. Follow @ChalkUpHighlights and submit your highlight to [email protected] to be featured.

10/7 - 10/8: Koda Iron Games (Lafayette, CO)
10/8: Mayhem & Massacre @ Infinite Fitness & Health (Wharton, NJ)
10/8 - 10/9: Mid-Atlantic CrossFit Challenge Festival (MACC FEST) (West Friendship, MD)
10/8: Fall Brawl at CrossFit Lehigh Valley (Allentown, PA)
10/8 - 10/9: MACC FEST (West Friendship, MD)
10/8: Rua Rumble II (Frankfort, IL)
10/8: Nightmare On Wod Street (Spring Lake, MI)
10/8: The X Games (Brooklawn, NJ)
10/14 - 10/16: 3F Throwdown (Poreč, Croatia)
10/15: Girls Gone Rx Belleville (Belleville, Canada)
10/15: Ragin Games 2022 (Lafayette, LA)
10/15: Wodtoberfest (Owosso, MI)
10/15: PAINKLLR Nashville (Nashville, TN)
10/15: Ragin Games (Lafayette, LA)
10/15: 7th Annual Kilo Crushfest (Hampton, VA)
10/15: Girls Gone Rx Omaha (Gretna, NE)
10/15: Girls Gone Rx Dallas (Dallas, Texas)
10/15: Diamond K Classic (Birmingham, AL)
10/15: Girls Gone Rx Richmond (Richmond, Canada)
10/15: Girls Gone Rx San Diego (Alpine, CA)
10/15: Girls Gone Rx Iowa (Des Miones, IA)
10/15: Girls Gone Rx Southern Illinois (Highland Robinson, IL)
10/15: Girls Gone Rx DC (Alexandria, VA)
10/15: Girls Gone Rx Charlotte (Charlotte, NC)
10/15: Girls Gone Rx Newport News (Newport News, VA)
10/15: Mid Atlantic Masters Classic (Abingdon, MD)
10/15: Bridgetown Throwdown (City of Industry, CA)
10/21 - 10/23: Battledrome Championship (Milan, Italy)
10/22: 8th Annual Crossfit Pittsfield Fall Brawl (Pittsfield, MA)
10/22: Doomsday 2022 (Palm Springs, CA)
10/22: The Humble Games Fall Throwdown (Hanover, MD)
10/22: Festivus Games Pairs – Same-Sex or Mixed-Sex (Savannah, GA)
10/22: Goblin Gauntlet – CrossFit Sandy (Sandy, UT)
10/22: 8th annual fall brawl (Pittsfield, MA)
10/22: Festivals Games – CrossFit 906 Ishpeming, MI (Ishpeming, MI)
10/22 - 10/23: Rep It Out (Sheffield, England)
10/22: Clash at the Creek 2022 (Knoxville, TN)
10/22: 2022 Arsenal Throwdown (Pittsburgh, PA)
10/22: Ironclad (League City, TX)
10/22: Festivus Games (Waukesha, WI)
10/22: Scream and Clean 2 (Danbury, CT)
10/22: SE TEX Masters Fall Classic 2022 (Cypress, TX)
10/22: Black and Brewed (Huntsville, AL)
10/22: Festivus Games – Pairs (Savannah, GA)
10/22: Dreamland Games 3 (same sex pairs) (Portsmouth, OH)
10/22: Festivus Games – Teams @ Crossfit Clan (Parsippany, NJ)
10/29 - 10/30: Mayhem & Massacre @ CrossFit Black Hive West (Jacksonville, FL)
10/29: Heartland Games (Kearney, NE)
10/29 - 10/30: Chi-Town Throwdown (Elmhurst, IL)
10/29 - 10/30: The Vanguard (Lakeland, FL)
10/30 - 11/20: CHLKDUP Box League – Nashville (Nashville, TN)
11/1 - 11/21: MFLH X FFTF Partner Series Online Qualifier (New York, NY)
11/5 - 11/6: Reignited Games (Wilmington, NC)
11/5: Fall’s Fittest Partner Throwdown (Amherst, OH)
11/5: Best of the Wurst (New Braunfels, TX)
11/12: Girls Gone Rx Salt Lake City (West Salt Lake, UT)
11/12: Girls Gone Rx Mesa (Mesa, AZ)
11/12: CrossFit Exodus Throwdown (Bridgeport, TX)
11/19: Babes & Beasts TURF Games 2022 (Port Saint Lucie, FL)
11/19: Cactus Classic 2022 (Phoenix, AZ)
12/2 - 12/4: WheelWod Games (Raleigh, NC)
12/3 - 12/4: Torino Challenge (Moncalieri (TO), Italy)
12/3: Reindeer Rumble (Ocala, FL)

See all upcoming events

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