josh bridges air squat wod

How To Do CrossFit Open Workout 21.3 & 21.4 From Home (Foundations & Equipment-Free)

Here's how to complete Open Workout 21.3 and 21.4 from home and little or no equipment -- with movement standards.

The final workout for the 2021 CrossFit Open has been announced and now it’s time to get moving to submit your scores before Monday! If you’re doing the Equiptment-Free or Foundations version of the workouts, here is everything you need to know.

CrossFit Open Workout 21.3 – Foundations

For total time:

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

Rest 1 min.

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

Rest 1 min.

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

Time cap: 15 minutes

CrossFit Open Workout 21.4 – Foundations

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

Complete the complex for load and technique:

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

Time cap: 7 minutes.

Movement Standards 21.3 – Foundations

Air Squats
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.

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

Thruster
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.

Push-Ups
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.

Movement Standards 21.4 – Foundations

Deadlift
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.

Clean
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.

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.

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.

CrossFit Open Workout 21.3 – Equipment Free

For total time:

  • 30 air squats
  • 30 V-ups
  • 30 thrusters with a stick or PVC pipe

Rest 1 min.

  • 30 air squats
  • 30 dips
  • 30 thrusters with a stick or PVC pipe

Rest 1 min.

  • 30 air squats
  • 30 handstand push-ups
  • 30 thrusters with a stick or PVC pipe

Rest 2 min. before beginning 21.4.

Time cap: 15 minutes

CrossFit Open Workout 21.4 – Equipment-Free

Starting exactly 2 min. after 21.3, complete the following:

As many rounds and reps as possible (AMRAP):

  • 20 alternating single-leg squats
  • 20 alternating shoulder taps in a freestanding handstand

Time cap: 5 minutes

Movement Standards 21.3 – Equipment-Free

Air Squats
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.

V-Ups
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.

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.

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.

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. At the bottom, the athlete’s head must make contact with the ground.

The feet do not need to remain in contact with the wall for the duration of the movement, but heels must touch at the beginning and end of each rep. Kipping is allowed. The feet must remain inside the width of the 36-inch tape line. The athlete begins with arms locked out, heels in contact with the wall, hips open, and body in line with the arms. Only the heels may be touching the wall at the start and finish of each rep. The rep is credited when the athlete returns to the starting position.

Movement Standards 21.4 – Equipment-Free

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.

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.

About the Open

21.3 open live announcement

The CrossFit Open is a three-week online competition that marks the beginning of the CrossFit Games season. After the workouts are released on Thursday, athletes around the world compete from their affiliate gyms or at home, having until the following Monday to submit their scores.

This year’s CrossFit Open is more inclusive than ever, with the addition of Foundations and Equipment-Free divisions, as well as eight Adaptive divisions together with the usual Scaled and RX divisions.

The Open has grown into one of the world’s largest sporting events, drawing hundreds of thousands participants from 175 countries. It’s the first stage in reaching the CrossFit Games, so no matter who you are or what your fitness level may be, every single CrossFit athlete — even those shooting for the Games — has to make it through the Open first.

Read More: How to Scale CrossFit Open Workout 21.3 & 21.4