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

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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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.

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