Check out these awesome tips from Ben at WODprep to help you get your best score in 20.2.
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
50-lb. dumbbell, 24-in. box
35-lb. dumbbell, 20-in. box
Time cap: 20 min.
CrossFit Open Workout 21.2 Movement Standards
How to do Burpee Box Jump Overs (RX and Scaled)
• The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box.
• In the bottom position, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.
• Athletes may step or jump in and out of the push-up position.
• Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.
• A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
• After landing on the box, the athlete may jump or step off to the other side.
• Alternatively, the athlete may jump completely over the box.
• If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
• There is no requirement to stand tall while on top of the box.
• *Scaled/Masters 55+ may step up.
How to do Dumbbell Snatches (RX and Scaled)
•The dumbbell snatch starts with both heads of the dumbbell on the ground.
• The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
• Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
• Athletes must alternate arms after each repetition and may not alternate until a successful rep is achieved.
• The athlete may not use the non-lifting hand or arm to assist by making contact with the legs or other parts of the body during the repetition.
• At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
• The rep is credited once the athlete has reached lockout.
• The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
• Athletes may not receive any assistance in resetting the dumbbell.
How to do Hang Squat Snatches (Equipment Free)
- 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 (Equipment Free)
- 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.
How to do Snatches (Foundations)
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 (Foundations)
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.
The 2021 CrossFit Open
The CrossFit Open is a three-week online competition that unites the CrossFit community around the globe. Now on its second week, the 2021 Open is the most inclusive Open to date, with new divisions for Foundations, Masters and Adaptive athletes.
Workouts are released every Thursday at 5pm PT (CrossFit Open workout 21.3 will be released on Thursday, March 25) and athletes have until the following Monday at 5pm PT to submit their scores.
Read more: 5 Expert Nutrition Tips for the 2021 CrossFit Open
How to submit your CrossFit Open workout scores?
To submit your CrossFit Open workout score go online here. Log in and follow the steps to submit your 21.1 workout score.
If you performed the workout at an affiliate or performed the workout during a live video call with your affiliate, your score will be validated by your affiliate manager.
If you’re performing 21.2 alone you should submit a video of your workout to have your score validated, regardless of the division you’re taking part in.
Find more details about submitting your Open workout scores here.
Image Sources
- Dumbbell: Wodshots