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CrossFit Open Workout 21.3 and 21.4 Movement Standards (RX and Scaled)

The movement standards for Open workout 21.3 and 21.4 are there to hold athletes around the world to the same standard. Ensure you follow them throughout the workout, otherwise they could cost you time and efficiency.

Schott PanchikSource: Courtesy of CrossFit Inc.

CrossFit Open Workout 21.3 and 21.4

 

21.3

For total time:

15 front squats
30 toes-to-bars
15 thrusters

Then, rest 1 minute before continuing with:

15 front squats
30 chest-to-bar pull-ups
15 thrusters

Then, rest 1 minute before continuing with:

15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

95 lb. for the front squats and thrusters

65 lb. for the front squats and thrusters

Time cap: 15 min.

21.4

Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.

CrossFit Open Workout 21.3 Movement Standards

FRONT SQUAT

• The athlete and the barbell must remain in front of the
8-foot tape line.
• Each set of front squats must begin with the barbell on
the ground.
• The crease of the athlete’s hip must be clearly below
the top of the knees at the bottom.
• The bar must remain in the front-rack position. The
hands do NOT need to remain on the bar.
• A full squat clean is permitted but not required to start
the movement.
• The rep is credited when the athlete’s hips and knees
reach full extension while the bar is supported in the
front-rack position.
• Athletes may NOT receive assistance moving or
resetting their barbell.

TOES TO BAR

• Athletes begin by hanging from the pull-up bar with
arms extended.
• The heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all
permitted.
• The rep is credited when both feet contact the bar
between the hands at the same time.
• Any part of the feet may make contact with the bar.

THRUSTERS

• The athlete and the barbell must remain in front of the
8-foot tape line.
• Each set of thrusters begins with the barbell on the
ground.
• The crease of the athlete’s hip must clearly pass below
the top of the knees in the bottom position.
• A full squat clean into the thruster is allowed when the
bar is taken from the floor.
• The rep is credited when the athlete reaches full
lockout with the barbell overhead. The athlete’s hips,
knees, and arms must be fully extended, and the bar
must be directly over, or slightly behind, the middle of
their body.
• The rep must be completed in one fluid motion from
the bottom of the squat. A front squat followed by a
jerk is not allowed.
• If the barbell is dropped from overhead, it must settle
on the ground before the athlete picks it up for the
next repetition.
• Athletes may NOT receive assistance moving or
resetting their barbell.

CHEST TO BAR PULL UP

The athlete must start each rep with their arms fully
extended and their feet off the ground.
• Any style of pull-up or grip is permitted as long as the
other requirements are met.
• The rep is credited when the athlete’s chest clearly
comes into contact with the bar at or below the
collarbone.
• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand
protection is not.

BAR MUSCLE UPS

• The athlete must begin with or pass through a hang
below the bar, with arms fully extended and feet off
the ground.
• Kipping the muscle-up is acceptable, but pull-overs,
rolls to support, and glide kips are not permitted.
• No portion of the foot may rise above the lowest part
of the bar during the kip.
• The rep is credited when the athlete’s arms are fully
locked out in the support position above the bar, with
shoulders over or slightly in front of the bar.
• The athlete must pass through some portion of a dip
before locking out over the bar.
• Only the hands, and no other part of the arm, may
touch the bar during the rep.
• Removing the hands and resting in the support
position is not allowed.

HANGING KNEE RAISE (SCALED ONLY)

• Scaled athletes and scaled teens may perform hanging
knee-raises.
• The athlete must begin by hanging from the pull-up
bar with arms extended.
• Heels must be brought back behind the bar.
• Overhand, underhand, or mixed grips are all
permitted.
• The rep is credited when the athlete’s knees rise above
the hips.

SIT UP (SCALED MASTERS ONLY)

• Scaled masters may perform sit-ups.
• The athlete must begin with the back in contact with the floor, feet anchored, and hands touching the floor above the head.
• The rep is credited when the hands touch the feet.
• AbMats are permitted but not required.

CHIN-OVER-BAR PULL-UP (SCALED, SCALED TEENAGERS 14-15, AND MASTERS 55+)

• The athlete must start each rep with arms fully
extended and feet off the ground.
• Any style of pull-up or grip is permitted as long as the
requirements are met.
• The rep is credited when the athlete’s chin breaks the
horizontal plane of the bar.
• Wrapping tape around the pull-up bar or wearing
hand protection (gymnastics-style grips, gloves, etc.)
is permitted, but taping the bar AND wearing hand
protection is not.

JUMPING CHIN-OVER-BAR PULL-UP (SCALED MASTERS 55+ ONLY)

• The pull-up bar should be set up so it is at least 6
inches above the top of the athlete’s head when the
athlete is standing tall.
• At the start of each rep, the athlete’s arms must be
fully extended.
• Any style of pull-up or grip is permitted as long as the
requirements are met.

OPEN WORKOUT 21.4

DEADLIFT

The barbell starts on the ground. Collars must be
placed outside the plates.
• The athlete’s hands must be outside the knees. Sumo
deadlifts are not allowed.
• The rep is credited when the athlete’s hips and knees
reach full extension and the athlete’s head and
shoulders are behind the bar.

CLEAN

• The barbell must touch the ground briefly after the
athlete completes the deadlift. No bouncing.
• Power cleans, squat cleans, and split cleans are
permitted.
• Hang cleans are not allowed.
• If the athlete’s knee touches the floor during the
attempt, the rep will not count.
• The rep is credited when the athlete’s hips and knees
reach full extension and the bar is supported in the
front-rack position.

HANG CLEAN

• The hang clean begins when the bar is lowered from
the rack position.
• The bar may not pass below the knee.
• Hang power cleans, hang squat cleans, and hang split
cleans are permitted.
• If the knee touches the floor during the attempt, the
rep will not count.
• The rep is credited when the athlete’s hips and knees
reach full extension and the bar is supported in the
front-rack position.

JERK

• Following the hang clean, the barbell must be in
contact with the shoulders to begin the jerk.
• A press, push press, push jerk, or split jerk are all
permitted as long as the required finish position is
achieved.
• The rep is credited when:
– The barbell is locked out overhead, and arms, hips,
and legs are extended.
– The bar is over or slightly behind the center of the
athlete’s body, with feet in line.
• If the athlete fails the jerk and brings the barbell back
to the front rack, the athlete may NOT reattempt the
jerk.

The 2021 CrossFit Open

The CrossFit Open is an online global competition that brings the CrossFit community together and kickstarts the competitive season.

For three weeks, athletes from all abilities and ages around the world take on the workouts to prove their fitness. The Open has grown to become the world’s largest participatory sporting event in history.

For the first time in 2021 the CrossFit Open offered a variety of divisions so anyone and everyone around the world could participate. These included a Foundations division for athletes newer to the sport, an Equipment-Free division for those without access to gym equipment, two new Masters divisions for athletes aged 55+ and eight new Adaptive divisions.

CrossFit Open workout 21.3 is the last workout of the competition.

Watch athletes take on the different versions of Open workout 21.2 around the world:

 

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

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