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

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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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.

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