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

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.

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