CrossFit Open workout 21.1 Adaptive – Intellectual
For time:
- 1 hand-release knee push-up
- 10 lateral hops
- 3 hand-release knee push-ups
- 30 lateral hops
- 6 hand-release knee push-ups
- 60 lateral hops
- 9 hand-release knee push-ups
- 90 lateral hops
- 15 hand-release knee push-ups
- 150 lateral hops
- 21 hand-release knee push-ups
- 210 lateral hops
Time cap: 15 min.
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MOVEMENT STANDARDS
Hand-Release Knee Push-Up
- Every rep begins and finishes with the athlete in a plank position on their knees, with arms locked out and a straight body position.
- A straight body position must be maintained throughout the push-up. No snaking or sagging. The elbows must be locked out at the top with knees no wider than shoulder width.
- At the bottom, the chest must touch the floor and the hands must be lifted completely off the ground.
Lateral Hop
- 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 athlete touches the line, that rep will not count.
- 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.