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.
Image Sources
- Adaptive_crossfit: Courtesy of CrossFit Inc.