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

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.

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