If you’re completing the CrossFit Open workout 21.1 you’ll want to know what the movement standards for each exercise are so you don’t get no-rep after no-rep.
Scaling the WOD? Check out the options
CROSSFIT OPEN WORKOUT 21.1
For time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min.
MOVEMENT STANDARDS FOR CROSSFIT OPEN WORKOUT 21.1
WALL WALK
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.
• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the beginning and end of each rep.
• Both hands must remain on the tape until both feet are on the wall and no longer touching the ground.
• At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.
• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.
• Both feet must be touching the ground before starting the next rep.
SCALED WALL WALK
• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a single tape line at the top of the athlete’s shoulder.
• The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
• The line must be 2 inches wide.
DOUBLE UNDERS
• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
SINGLE UNDERS
• For scaled divisions, the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.
Read more: 5 Expert Nutrition Tips for the 2021 CrossFit Open
THE 2021 CROSSFIT OPEN
The CrossFit Open is a three-week online competition that brings together athletes around the world. It marks the start of the CrossFit season and is the first step towards qualifying to the CrossFit Games.
The Open is the largest participatory sporting event in the world and athletes from all ability levels and backgrounds complete three workouts over three weeks. The event brings the CrossFit community together and is a time of personal bests.
All CrossFit Open workouts are released on a Thursday at 5pm PST and scores must be submitted by the following Monday. CrossFit will announce the workouts live, and the reveal will be followed by two top athletes throwing down head-to-head.
The 2021 CrossFit Open is the most inclusive Open to date. In addition to the usual RX and Scaled divisions, CrossFit has added Foundations and Equipment Free divisions, as well as eight adaptive divisions.
The CrossFit Open kicked off on March 11 and runs until March 29.
Read more: How to Watch CrossFit Open Workout 21.2 Live Announcement