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CrossFit Open Workout 21.3 and 21.4 for Master Athletes (RX, Scaled, Foundations, No Equipment)

CrossFit Open workout 21.3 and 21.4 (Dave Castro’s surprise) has been announced and the movement for Master athletes the same, but the weight changes depending on the division.

The scaled version also differs slightly from the RX’d division. Workout 21.4 is the same for all RX’d and scaled divisions, but not for equipment free and foundations.

CrossFit Open Workout 21.3

For Time:
  • 15 Front Squat
  • 30 Toes to Bar
  • 15 Thrusters
1-minute rest
  • 15 Front Squat
  • 30 Chest to Bar Pull-Ups
  • 15 Thrusters
1-minute rest
  • 15 Front Squat
  • 30 Bar Muscle Ups
  • 15 Thrusters
15-minute time cap
Men: 95lb // Women: 65lb

CrossFit Open Workout 21.4

CrossFit Open 21.4 begins immediately upon completing or reaching the time cap for 21.3.
For heaviest load complete the complex of:
  • 1 Deadlift
  • 1 Clean
  • 1 Hang Clean
  • 1 Jerk
7-minute time cap – time begins immediately after finishing 21.3.

CrossFit Open Workout 21.3 for Masters – RX

Rx’d Master Athletes 21.3 (Aged 35-54)

♀ 65-lb for the front squats and thrusters

♂ 95-lb for the front squats and thrusters

Rx’d Master Athletes 21.3 (Aged 55+)

♀ 45-lb for the front squats and thrusters

♂ 65-lb for the front squats and thrusters

CrossFit Open Workout 21.3 for Masters – Scaled

The scaled version changed toe-to-bars, chest-to-bar pull-ups, and bar muscle-ups, to hanging knee-raises, chin-over-bar pull-ups, and chest-to-bar pull-ups.

For time:

  • 15 front squats
  • 30 hanging knee-raises
  • 15 thrusters

Then, rest 1 minute before continuing with:

  • 15 front squats
  • 30 chin-over-bar pull-ups
  • 15 thrusters

Then, rest 1 minute before continuing with:

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

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

Time cap: 15 min.

Scaled Master Athletes 21.3 (Aged 35-54)

♀ 45-lb for the front squats and thrusters

♂ 65-lb for the front squats and thrusters

Scaled Master Athletes 21.3 (Aged 55+)

♀ 35-lb for the front squats and thrusters

♂ 45-lb for the front squats and thrusters

Find all movement standards and official scorecard here.

CrossFit Open Workout 21.3 for Masters – Equipment Free

For time:

  • 30 air squats
  • 30 V-ups
  • 30 thrusters

Then, rest 1 minute before continuing with:

  • 30 air squats
  • 30 dips
  • 30 thrusters

Then, rest 1 minute before continuing with:

  • 30 air squats
  • 30 handstand push-ups
  • 30 thrusters

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

Use a stick or PVC pipe to complete the thrusters. Perform the dips between two chairs. 

Time cap: 15 min.

How to do Air Squat

  • Each rep begins and ends with the athlete’s hips and knees at full extension.
  • The crease of the hip must be clearly below the top of the knees at the bottom.
  • The rep is credited when the athlete returns to full extension of the hips and knees.

How to do a V-Up

  • The athlete begins each rep with both feet touching the ground and the knees extended.
  • The athlete’s hands must be touching the floor behind their head.
  • The legs must remain together and extended for the duration of the repetition.
  • The rep is credited when both hands contact the feet at the same time.
  • Any part of the feet below the ankle may make contact with the hands.

How to do a Thruster

  • The crease of the hip must clearly pass below the top of the knees in the bottom position.
  • The rep is credited when the athlete reaches full lockout overhead, with the hips, knees, and arms fully extended, and the stick directly over, or slightly behind, the middle of the 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.

How to do a Dip

  • Set up a stable dip station. Test the stability of the setup before the workout begins.
  • At the start and finish of each rep, the athlete’s arms must be fully extended with feet off the ground.
  • Any setup that meets this requirement is acceptable (i.e., the knees can be bent as long as they don’t contact the ground).
  • At the bottom of the dip, the top of the shoulder must be below the top of the elbow when viewed from profile.
  • The rep is credited when the athlete returns to full extension of the arm with both feet clearly off the ground.
    • If the athlete touches the ground with any part of their body at any time during the rep, it will not count.

How to do a Handstand Push-Up

  • Create a box that is 36 inches wide and 24 inches deep.
  • During the rep, the athlete’s fingers may touch the tape line, but the palm of the hand may not.
  • If the athlete’s palm touches the line at any point during the repetition, that rep is invalidated and the athlete must begin a new rep starting from the lockout position.

CrossFit Open Workout 21.4 for Masters – Equipment Free

5-min AMRAP.

  • 20 alternating single-leg squats
  • 20 freestanding shoulder taps

Time begins exactly 2 minutes after 21.3.

How to do Single-Leg Squat

  • The athlete will begin and end each rep with the hips and knee of the working leg extended.
  • The non-working leg must remain in front of the body. It cannot pass behind the profile of the athlete’s body at any point during the rep.
  • The athlete may hold the non-working leg (i.e., holding the foot is OK).
  • At the bottom, the athlete’s hip crease must pass below the top of the knee of the working leg.
  • If any part of the athlete’s body other than the support foot touches the floor before returning to the finish, the rep will not count.
    • Athletes may not rest the non-working leg on the working leg or use the arms to push off any part of the body.
  • The rep will be credited when the athlete’s hips and knees are extended on the working leg with the non-working foot off the ground.
  • Athletes must alternate legs after each successful rep.
  • Athletes must complete a successful rep before beginning a rep on the other leg.

How to do a Shoulder Tap

  • The athlete must have both feet off the ground before beginning their shoulder taps.
  • No part of the athlete’s body may be in contact with a wall or any other means of support.
  • The rep will be credited when the athlete touches one hand to any part of the opposite arm above the crease of the elbow.
  • If any part of the athlete’s body other than the hands touches the ground before the rep is complete, the rep will not count.
  • Athletes must alternate sides after each successful tap.

CrossFit Open Workout 21.3 for Masters – Foundations

For total time:

  • 15 air squats
  • 30 sit-ups
  • 15 thrusters with stick

Then, rest 1 minute before continuing with:

  • 15 air squats
  • 30 dumbbell row, 10 lb. (15 left/15 right)
  • 15 thrusters with stick

Then, rest 1 minute before continuing with:

  • 15 air squats
  • 30 push-up
  • 15 thrusters with stick

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

To scale the squat and thruster, complete a sit-to-stand from a chair.
To scale the sit-up, reduce the range of motion and touch the knees.
Instead of a dumbbell, you can use a household object for the dumbbell row.
If you have two dumbbells, you can complete the rows with both hands at the same time.
To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min.

How to do Air Squat

Option 1

  • Start the squat with your feet slightly wider than shoulder width.
  • Keep your heels down and knees in line with your toes while maintaining a neutral spine and keeping your eyes on the horizon.
  • Descend until your hips are slightly lower than your knees.
  • Stand back up until your hips and legs are fully extended.

Option 2

  • Squat to an elevated surface by using a chair or couch to sit and stand.

How to do a Sit-Up

Option 1

  • Begin by lying on the floor.
  • Touch the ground over your head.
  • Sit up and touch your feet with both hands.

Option 2 (reduced range of motion)

  • Sit up until you touch your knees.

Option 3

  • Perform a seated knee-up by sitting on a couch or chair and pulling your knees into your chest.

How to do a Thruster

Option 1

  • Start with your feet slightly wider than shoulder width.
  • Maintain a neutral spine, keep your heels down and knees in line with your toes.
  • Keep your eyes on the horizon.
  • Descend until your hips are slightly lower than your knees.
  • Stand back up until your hips and legs are fully extended.
  • Finally, press the stick overhead until your arms are extended and the stick is over the middle of your body.

Option 2 (reduced range of motion)

  • You may squat to an elevated surface by using a chair or couch to sit and stand.

How to do a Dumbbell Row

  • • Soften your knees and hinge at the hip while maintaining a neutral spine.
  • Then, pull the dumbbell toward your torso to approximately the level of your sternum.

How to do a Push-up

Option 1

  • Begin the push-up with your hands approximately shoulder width apart.
  • Maintain a neutral spine.
  • Keeping your elbows close to the body, begin to descend, lowering until your chest and thighs touch the floor.
  • Press back up until your arms are fully extended.

Option 2 (reduced difficulty)

  • Place your hands on an elevated surface to reduce the challenge.

Option 3 (knees down)

  • Perform the push-up from your knees.

CrossFit Open Workout 21.4 for Masters – Foundations

Complete the complex for load and technique:

  • 1 deadlift
  • 1 clean
  • 1 hang clean
  • 1 push press

Time begins immediately following the completion of 21.3.

Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go. 

Time cap: 7 minutes.

How to do a Deadlift

Option 1

  • Start the deadlift with your feet under your hips.
  • Keep your heels down and maintain a neutral spine with your eyes on the horizon.
  • Keeping your arms straight throughout the movement, stand up until your hips and legs are fully extended.

Option 2 (reduced range of motion)

  • Start the deadlift from an elevated position (i.e., with the bar on parallettes or other stable elevated surfaces).

How to do a Clean

Option 1

  • Lower the weight from the top of the deadlift back down to the floor.
  • Keep your heels down and maintain a neutral spine while keeping your eyes on the horizon.
  • Keeping your arms straight, quickly extend your hips and legs.
  • Then rotate your elbows in front of the bar, receiving the bar on your shoulders with your knees slightly bent.
  • Finally, stand up with your hips and legs fully extended.

Option 2 (reduced range of motion)

  • From the top of the deadlift, lower the weight to the same elevated position you used for the deadlift (i.e., on parallettes).

How to do a Hang Clean

  • Lower the weight from the rack position to the hang position just above the knees.
  • Keep your heels down and maintain a neutral spine while keeping your eyes on the horizon
  • Keeping your arms straight, quickly extend your hips and legs.
  • Then rotate your elbows in front of the bar, receiving the bar on your shoulders with your knees slightly bent.
  • Finally, stand up with your hips and legs fully extended.

How to do a Push Press

  • • Dip straight down.
  • Keeping the weight in your heels, rapidly extend your hips and legs.
  • Then push the bar overhead until your arms are fully extended, finishing with the bar over the middle of your body.

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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