CrossFit Open 21.3 - All the info
We already have the wood of the third week of Open and be careful! It's not a wod, it's two.
The Open 21.3 consists of 3 intervals with gymnastic and weightlifting exercises and once this is finished, we immediately go to 21.4 where we will have to look for a RM of a weightlifting complex.
By the way, do you have scrapes on your shins from the weightlifting bar? with twogies forget about those brands. Try the socks that are killing it in the box
The 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. for the front squats and thrusters
Time cap: 15 min.
The Workout 21.4
Complete the following complex for max load:
1 dead lift
1 clean
1 hang clean
1 jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.
How to face it?
This wod is divided into two parts. The weightlifting part will leave your legs fatigued for the second part and it will also prepare you for it. The gymnastic movements increase in difficulty with the passing of the rounds.
The first part of the wood is divided into intervals with 1 minute rests between them that will require speed if you want to make a good mark and finish the wood. Our advice is to push and suffer in each round, it is not a high number of repetitions and we can maintain a good rhythm in each round.
Don't break front squats and thrusters, they have to be unbroken YES or YES. The gymnastic part is another story, here we recommend starting series from the toes to the bar, as long as you have an amateur level. This will prevent you from reaching failure and wasting time recovering. Be efficient in the kippings of the movements and use the weight of your body in your favor, being technical will make you scratch those seconds necessary to finish the wod.
We are going to fight in the second part, but with a head. We suggest 3/4 spins at most. Start at a weight that is demanding for you, but that you control to secure and feel the weight of the bar. The next roll should be a more demanding weight and one that you don't control as much. The third / fourth bet on those extra kilos on the bar that will make you fight the lifts in "beast mode" It's time to gamble.
Tips from the pros
Training North with Alba Estrada
CrossFit Spain with Albert Naugle
CrossFit Mayhem with Rich Froning
Spotify list
We have the perfect music for 3.21 and 4.21 Our Twogies Training Spotify playlist. Turn up the volume now for the wods!
Photos property of CrossFit Games.
