Open 21.3 & 21.4
Workout Details
Open 21.3:
For Time:
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Rest 1 minute
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Rest 1 minute
↳ 95/65 lbs (43/29 kg)
↳ 95/65 lbs (43/29 kg)
Open 21.4:
Move immediately to complete the following complex for max load:
Coaching Tips
Strategy
- 1Break the thrusters into manageable sets to avoid fatigue and maintain form throughout.
- 2Consider transitioning quickly between movements to minimize recovery time and maintain intensity.
- 3Use the rest periods wisely to recover, but keep moving lightly to maintain heart rate.
- 4Focus on form, especially during the bar muscle-ups and cleans, as fatigue sets in during the sequence.
- 5Pace yourself, particularly on the first two sets, to ensure you can maintain intensity in the weightlifting portion.
Safety Considerations
Technical Focus
Ensure proper form, especially during lifts and bar movements to prevent injury.
Recommended Warm-Up
General Warm-Up:
- 1-2 min easy Rowing (or similar ergometer) - 2 min easy(Perform at a light pace to elevate heart rate.)
Mobility:
- 15-30 sec each side Hip Flexor Stretch - 15-30 sec(Focus on loosening up the hips.)
- 15-30 sec Overhead Shoulder Stretch - 15-30 sec(Stretch out shoulders for pressing movements.)
- 10-15 reps Ankle Mobility Drill - 30 sec(Improve ankle flexibility for squats.)
Activation:
2 rounds- 10-15 Air Squats(Focus on proper squat form.)
- 5-10 Kipping Swings(Warm up for the pull-up motions.)
- 5-10 Empty Bar Thrusters(Use an empty barbell to practice the thruster movement.)
Scaling Options
Intermediate
Reduce weights and modify movements as needed.
- 1
front squats
Front Squats at reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 2
toes to bars
Knees-to-elbows.
- 3
thrusters
Thrusters at reduced weight.
Weight: 75/55 lbs (34/25 kg)
- 4
chest to bar pull ups
Banded Pull-Ups.
- 5
bar muscle ups
Pull-Ups + Dips.
- 6
deadlift
Reduce load accordingly.
- 7
clean
Reduce load accordingly.
- 8
hang clean
Reduce load accordingly.
- 9
jerk
Reduce load accordingly.
Scaled
Significantly reduce weights and simplify movements.
- 1
front squats
Front Squats at significantly reduced weight.
Weight: 40/30 lbs (18/14 kg)
- 2
toes to bars
Hang Knee Raises.
- 3
thrusters
Thrusters at significantly reduced weight.
Weight: 40/30 lbs (18/14 kg)
- 4
chest to bar pull ups
Ring Rows.
- 5
bar muscle ups
Jumping Pull-Ups.
- 6
deadlift
Significantly reduced weight.
- 7
clean
Significantly reduced weight.
- 8
hang clean
Significantly reduced weight.
- 9
jerk
Significantly reduced weight.