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.
Image Sources
- Adaptive_crossfit: Courtesy of CrossFit Inc.