CrossFit Open Workout 21.1 for Adaptive Athletes – Everything You Should Know

This is the first year Adaptive athletes are able to officially compete in the CrossFit Open. A lot of thought has gone into how to appropriately scale the workouts for each adaptive division to ensure an inclusive but also fair competition.

Movements have been scaled so as to “minimize the impact of the athletes’ impairment on their performance so the athletes’ fitness is ultimately tested, not their degree of impairment.”

Find out how to complete 21.1 as an Adaptive athlete.

CrossFit Open workout 21.1 Adaptive – Upper Extremity

For time:

• 1 alternating lunge + burpee
• 10 double-unders
• 3 alternating lunges + burpees
• 30 double-unders
• 6 alternating lunges + burpees
• 60 double-unders
• 9 alternating lunges + burpees
• 90 double-unders
• 15 alternating lunges + burpees
• 150 double-unders
• 21 alternating lunges + burpees
• 210 double-unders

Time cap: 15 min.

 

 

 

 

 

 

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MOVEMENT STANDARDS

Alternating Lunges + Burpee

• The athlete begins each lunge standing tall with their feet together.
• One repetition of the alternating lunge + burpee requires a lunge on one leg followed by a lunge on the other leg and then a burpee.
• If time is called prior to the completion of the entire sequence, that repetition will not count.
• The trailing knee must make contact with the ground at the bottom of each lunge.
• The lunge is complete when both feet are brought back together.
• The athlete must perform one lunge on each leg for the alternating lunge repetition to count.
• Stepping forward or backward is allowed, but athletes must use the same direction for the entire workout (i.e., forward or reverse lunges).
• The athlete may begin the burpee after completing the lunges.
• The burpee begins with the athlete standing tall.
• The athlete may step and/or jump back to reach the bottom position.
• Chest and thighs must touch the ground at the bottom.
• Stepping and/or jumping back to the starting position are both permitted.
• The rep is credited when the athlete’s:
  • feet leave the ground; and
  • hand(s) are overhead; and
  • hand(s), head, shoulders, hips, knees, and ankles are in a line vertically when the athlete is viewed from profile.
• Each set of alternating lunges + burpee counts as 1 repetition.

Double-Under

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
• For equipment, a monorope or other modifications to jump rope equipment (e.g., strapping the handle to the forearm) are permitted.

Full movement standards here.

CrossFit Open workout 21.1 Adaptive – Lower Extremity

For time:

• 1 set of alternating shoulder taps + push-up
• 10 single-unders
• 3 sets of alternating shoulder taps + push-ups
• 30 single-unders
• 6 sets of alternating shoulder taps + push-ups
• 60 single-unders
• 9 sets of alternating shoulder taps + push-ups
• 90 single-unders
• 15 sets of alternating shoulder taps + push-ups
• 150 single-unders
• 21 sets of alternating shoulder taps + push-ups
• 210 single-unders

Time cap: 15 min.

 

 

 

 

 

 

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MOVEMENT STANDARDS

Alternating Shoulder Taps + Push-Up

• Every rep begins and ends with the athlete on the ground, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• The athlete must touch each hand to any part of the opposite arm above the crease of the elbow.
• No part of the body other than the hands and feet may be in contact with the ground.
• After the alternating shoulder taps, every push-up begins and ends with the athlete on the ground, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• At the bottom, the chest and thighs must touch the ground.
• The rep is credited when the athlete returns to the starting position, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• Each set of alternating shoulder taps + push-up counts as 1 repetition.

Single-Under

• The rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

Full movement standards here.

CrossFit Open workout 21.1 Adaptive – Neuromuscular

For time:

• 1 set of alternating shoulder taps + knee push-up
• 10 lateral hops
• 3 sets of alternating shoulder taps + knee push-ups
• 30 lateral hops
• 6 sets of alternating shoulder taps + knee push-ups
• 60 lateral hops
• 9 sets of alternating shoulder taps + knee push-ups
• 90 lateral hops
• 15 sets of alternating shoulder taps + knee push-ups
• 150 lateral hops
• 21 sets of alternating shoulder taps + knee push-ups
• 210 lateral hops

Time cap: 15 min.

 

 

 

 

 

 

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MOVEMENT STANDARDS

Alternating Shoulder Taps + Knee Push-Up

• Every rep begins and ends with the athlete on the ground, knees no wider than hip width apart, arms extended with shoulders and hips in line.
• The athlete must touch each hand to any part of the opposite arm above the crease of the elbow.
• No part of the body other than the hands and knees may be in contact with the ground.
• After the alternating shoulder taps, every push-up begins and ends with the athlete on the ground, knees no wider than hip width apart, arms extended with shoulders and hips in line.
• At the bottom, the chest and thighs must touch the ground.
• The rep is credited when the athlete returns to the starting position.
• Each set of alternating shoulder taps + push-up counts as 1 repetition.

Lateral Hops

• Place a tape line with a width of at least 2 inches and length of 36 inches on the ground for the lateral hops.
• Every rep begins with both of the athlete’s feet completely on one side of the tape line.
• Standing tall is not required.
• Athletes may step laterally or jump across the line.
• Jumping or stepping across the line while facing the line is not permitted.
• No part of the feet may touch the line. If the feet make contact with the line, that is a no rep.
• Athletes must stay within the length of the line and may not go around the line.
• A rep is credited when both feet are touching the ground on the opposite side of the line.

Full movement standards here.

CrossFit Open workout 21.1 Adaptive – Vision

For time:

• 1 set of alternating shoulder taps + push-up
• 10 double-unders
• 3 sets of alternating shoulder taps + push-ups
• 30 double-unders
• 6 sets of alternating shoulder taps + push-ups
• 60 double-unders
• 9 sets of alternating shoulder taps + push-ups
• 90 double-unders
• 15 sets of alternating shoulder taps + push-ups
• 150 double-unders
• 21 sets of alternating shoulder taps + push-ups
• 210 double-unders

Time cap: 15 min.

 

 

 

 

 

 

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Movement Standards

Alternating Shoulder Taps + Push-Up

• Every rep begins and ends with the athlete on the ground, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• The athlete must touch each hand to any part of the opposite arm above the crease of the elbow.
• No part of the body other than the hands and feet may be in contact with the ground.
• After the alternating shoulder taps, every push-up begins and ends with the athlete on the ground, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• At the bottom, the chest and thighs must touch the ground.
• The rep is credited when the athlete returns to the starting position, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• Each set of alternating shoulder taps + push-up counts as 1 repetition.

Double-Under

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

Full movement standards here.

CrossFit Open workout 21.1 Adaptive – Short Stature

For time:

• 1 set of alternating shoulder taps + push-up
• 10 double-unders
• 3 sets of alternating shoulder taps + push-ups
• 30 double-unders
• 6 sets of alternating shoulder taps + push-ups
• 60 double-unders
• 9 sets of alternating shoulder taps + push-ups
• 90 double-unders
• 15 sets of alternating shoulder taps + push-ups
• 150 double-unders
• 21 sets of alternating shoulder taps + push-ups
• 210 double-unders

Time cap: 15 min.

 

 

 

 

 

 

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A post shared by Adaptive Training Academy (@adaptivetraining)

MOVEMENT STANDARDS

Alternating Shoulder Taps + Push-Up

• Every rep begins and ends with the athlete on the ground, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• The athlete must touch each hand to any part of the opposite arm above the crease of the elbow.
• No part of the body other than the hands and feet may be in contact with the ground.
• After the alternating shoulder taps, every push-up begins and ends with the athlete on the ground, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• At the bottom, the chest and thighs must touch the ground.
• The rep is credited when the athlete returns to the starting position, feet no wider than hip width apart and arms extended, with shoulders, hips, and knees in line.
• Each set of alternating shoulder taps + push-up counts as 1 repetition.

Double-Under

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

Full movement standards here.

CrossFit Open workout 21.1 Adaptive – Seated with Hip Function

For time:

• 1 set of alternating shoulder taps + push-up
• 10 DB core twists
• 3 sets of alternating shoulder taps + push-ups
• 30 DB core twists
• 6 sets of alternating shoulder taps + push-ups
• 60 DB core twists
• 9 sets of alternating shoulder taps + push-ups
• 90 DB core twists
• 15 sets of alternating shoulder taps + push-ups
• 150 DB core twists
• 21 sets of alternating shoulder taps + push-ups
• 210 DB core twists

♀ 20-lb. dumbbell ♂ 35-lb. dumbbell

Time cap: 15 min.

 

 

 

 

 

 

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MOVEMENT STANDARDS

Alternating Shoulder Taps + Push-Up

• Every rep begins and ends with the athlete on the ground, arms extended with shoulders and hips in line.
• The athlete will have their knees on the ground for the entire movement.
• The athlete must touch each hand to any part of the opposite arm above the crease of the elbow.
• No part of the body other than the hands, knees, and feet may be in contact with the ground.
• After the alternating shoulder taps, every rep of the push-ups begins and ends with the athlete on the ground, arms extended with shoulders and hips in line.
• At the bottom of the movement, the chest and thighs must touch the ground.
• The rep is credited when the athlete returns to the starting position, with feet no wider than hip width apart, arms extended with shoulders, hips, and knees in line.
• Each set of alternating shoulder taps + push-up counts as 1 repetition.

Dumbbell Core Twist

• Every rep begins and ends with the athlete sitting tall on the ground, with the dumbbell on one side of the body.
• Using two hands, the athlete will move the dumbbell from one side of the body to the other by passing the dumbbell over the thighs in a twisting motion.
• Both hands must be on the dumbbell at all times.
• The rep is credited when the athlete touches the dumbbell to the ground with the bottom head of the dumbbell passing behind the hip crease on the opposite side of the starting position.

Full movement standards here.

CrossFit Open workout 21.1 Adaptive – Seated W/O Hip Function

For time:

• 1 set of alternating shoulder taps + push-up
• 10 DB core twists
• 3 sets of alternating shoulder taps + push-ups
• 30 DB core twists
• 6 sets of alternating shoulder taps + push-ups
• 60 DB core twists
• 9 sets of alternating shoulder taps + push-ups
• 90 DB core twists
• 15 sets of alternating shoulder taps + push-ups
• 150 DB core twists
• 21 sets of alternating shoulder taps + push-ups
• 210 DB core twists

♀ 15-lb. dumbbell ♂ 25-lb. dumbbell

Time cap: 15 min.

 

 

 

 

 

 

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A post shared by Adaptive Training Academy (@adaptivetraining)

MOVEMENT STANDARDS

Alternating Shoulder Taps + Push-Up

• Every rep begins and ends with the athlete on the ground, arms extended with shoulders and hips in line.
• The athlete will have their knees on the ground for the entire movement.
• The athlete must touch each hand to any part of the opposite arm above the crease of the elbow.
• No part of the body other than the hands, knees, and feet may be in contact with the ground.
• After the alternating shoulder taps, every rep of the push-ups begins and ends with the athlete on the ground, arms extended with shoulders and hips in line.
• At the bottom of the movement, the chest and thighs must touch the ground.
• The rep is credited when the athlete returns to the starting position, with feet no wider than hip width apart, arms extended with shoulders, hips, and knees in line.
• Each set of alternating shoulder taps + push-up counts as 1 repetition.

Dumbbell Core Twist

• Every rep begins and ends with the athlete sitting tall on the ground, with the dumbbell on one side of the body.
• Using two hands, the athlete will move the dumbbell from one side of the body to the other by passing the dumbbell over the thighs in a twisting motion.
• Both hands must be on the dumbbell at all times.
• The rep is credited when the athlete touches the dumbbell to the ground with the bottom head of the dumbbell passing behind the hip crease on the opposite side of the starting position.

Full movement standards here.

CrossFit Open workout 21.1 Adaptive – Intellectual

For time:

• 1 hand-release knee push-up
• 10 lateral hops
• 3 hand-release knee push-ups
• 30 lateral hops
• 6 hand-release knee push-ups
• 60 lateral hops
• 9 hand-release knee push-ups
• 90 lateral hops
• 15 hand-release knee push-ups
• 150 lateral hops
• 21 hand-release knee push-ups
• 210 lateral hops

Time cap: 15 min.

 

 

 

 

 

 

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MOVEMENT STANDARDS

Hand-Release Knee Push-Up

• Every rep begins and finishes with the athlete in a plank position on their knees, with arms locked out and a straight body position.
• A straight body position must be maintained throughout the push-up. No snaking or sagging. The elbows must be locked out at the top with knees no wider than shoulder width.
• At the bottom, the chest must touch the floor and the hands must be lifted completely off the ground.

Lateral Hop

• Place a tape line with a width of at least 2 inches and length of 36 inches on the ground for the lateral hops.
• Every rep begins with both of the athlete’s feet completely on one side of the tape line.
• Standing tall is not required.
• Athletes may step laterally or jump across the line.
• Jumping or stepping across the line while facing the line is not permitted.
• No part of the feet may touch the line. If the athlete touches the line, that rep will not count.
• Athletes must stay within the length of the line and may not go around the line.
• A rep is credited when both feet are touching the ground on the opposite side of the line

Full movement standards here.