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CrossFit Open Workout 21.2 for Master Athletes (RX, Scaled, Foundations, No Equipment)

CrossFit Open workout 21.2 has been announced and the workout looks fairly similar for Master divisions as it does for the main division. However, it is still possible to scale the workout, complete the Foundations versions with its three different options, or do 21.2 on the higher end of the Master divisions – all of which come with small variations.

CrossFit Open Workout 21.2

For time:

  • 10 Dumbbell Snatches
  • 15 Burpee Box Jump-Overs
  • 20 Dumbbell Snatches
  • 15 Burpee Box Jump-Overs
  • 30 Dumbbell Snatches
  • 15 Burpee Box Jump-Overs
  • 40 Dumbbell Snatches
  • 15 Burpee Box Jump-Overs
  • 50 Dumbbell Snatches
  • 15 Burpee Box Jump-Overs

Time cap: 20 min.

 

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CrossFit Open Workout 21.2 for Masters – RX and Scaled

Rx’d Master Athletes 21.2 (Aged 35-54)

♀ 35-lb. dumbbell, 20-in. box

♂ 50-lb. dumbbell, 24-in. box

Rx’d Master Athletes 21.2 (Aged 55+)

♀ 20-lb. dumbbell, 20-in. box (step-ups permitted)

♂ 35-lb. dumbbell, 24-in. box (step-ups permitted)

Scaled Master Athletes 21.2 (Aged 35-54)

♀ 20-lb. dumbbell, 20-in. box (step-ups permitted)

♂ 35-lb. dumbbell, 20-in. box (step-ups permitted)

Scaled Master Athletes 21.2 (Aged 55+)

♀ 10-lb. dumbbell, 20-in. box (step-ups permitted)

♂ 20-lb. dumbbell, 20-in. box (step-ups permitted)

Find all movement standards and official scorecard here.

CrossFit Open Workout 21.2 for Masters – Equipment Free

For time:

  • 10 hang squat snatches
  • 15 burpee broad jumps, 36 in.
  • 20 hang squat snatches
  • 15 burpee broad jumps, 36 in.
  • 30 hang squat snatches
  • 15 burpee broad jumps, 36 in.
  • 40 hang squat snatches
  • 15 burpee broad jumps, 36 in.
  • 50 hang squat snatches
  • 15 burpee broad jumps, 36 in.

Use a stick or PVC pipe to complete the hang squat snatches.

Time cap: 20 min.

How to do Hang Squat Snatches

  • The athlete starts the hang squat snatch with their hips, legs, and arms extended.
  • From this position, the athlete lowers the stick to the hang, which is any area below the hip but above the
    knee.
  • The arms must remain straight in the hang position
  • The athlete must lift the stick overhead in one motion.
  • The athlete must receive the stick in a squat position, with the crease of the hip lower than the top of the knees.
  • A power snatch followed by an overhead squat is not permitted. The athlete may not pause or begin standing until they have reached the proper depth.
  • At the top, the athlete’s arms, hips, and knees must be fully locked out, with the stick clearly over the middle of their body when viewed from profile.
  • The rep is credited when the athlete reaches lockout.
  • To begin the next repetition, the athlete can lower the stick from the overhead position directly to the hang.

How to do a Burpee Broad Jump

  • Demarcate a gap that is 36 inches wide from outside edge to outside edge.
  • Each burpee broad jump starts with the athlete facing the 36-inch gap while touching their chest and thighs to the ground and finishes with the athlete jumping over the 36-inch gap.
  • In the bottom position, the athlete’s hands must be clearly behind the line. If the athlete’s fingers are touching the line, the rep will not count.
  • Athletes may step or jump in and out of the push-up position.
  • The athlete begins the broad jump with both feet clearly behind the line.
  • A two-foot takeoff is required.
  • Each rep is counted when the athlete lands on the opposite side of the 36-inch gap, at which point they may turn around and begin their next rep.

Full movement standards here.

CrossFit Open Workout 21.2 for Masters – Foundations

For time:

  • 10 alternating snatches
  • 15 burpees
  • 20 alternating snatches
  • 15 burpees
  • 30 alternating snatches
  • 15 burpees
  • 40 alternating snatches
  • 15 burpees
  • 50 alternating snatches
  • 15 burpees

Use a 10-lb. dumbbell or household item for the snatch.

To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 min.

“Find a light dumbbell or something else in the home to snatch. Some creative examples may be a canned good from the pantry or a small stone from the garden,” reads the official scorecard.

“For both movements, choose a modification that allows you to complete the range of motion appropriate to your skill and fitness level for the duration of the workout.”

How to do Snatches

Option 1:
• The dumbbell snatch starts with both heads of the dumbbell on the ground.
• Keep your heels down and maintain a neutral spine with your eyes on the horizon.
• Quickly extend your hips and legs, and then lift the dumbbell overhead in one motion.
• Finish standing tall with your arm extended overhead.

Option 2:
• Start from the hang position instead of from the ground.

How to do a Burpee

Option 1:
• Place both hands on the ground.
• Jump or step back into a plank position and complete a push-up.
• Jump or step forward to a squat position.
• Stand and clap your hands overhead.

Option 2:
• Place your hands on an elevated surface to reduce the challenge of the push-up.

Option 3:
• Omit the push-up.

 

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Masters in the CrossFit Open

According to CrossFit, age-group athletes (masters and teenagers) made up close to 50 percent of Open participants in 2020.

For 2021 CrossFit added two new Master divisions, the 55-59 division and the 60-64 divisions, with the wisest Masters able to join the 65+ age division. In the past, Master athletes aged 55+ all fell into the same age category.

Master divisions start at the age of 35 and go up every five years. Athletes are placed in the appropriate division based on their birthday.

The CrossFit Open is a three-week online competition that unites the CrossFit community around the globe. Workouts are released every Thursday (CrossFit Open workout 21.3 will be released on Thursday, March 25, at 12pm PT) and athletes have until the following Monday at 5pm PT to submit their scores.

Read more: The CrossFit Open and Nutrition: How, When and What to Eat

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