Tips and Tricks for CrossFit Open Workout 21.3 & 21.4 from Rich Froning

21.3 Equipment-Free Workout Strategy

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.

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

Time cap: 15 min.

Equipment Free 21.4

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

As many rounds and reps as possible in 5 min. of:

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

21.3 and 21.4 equipment-free workout tips from Tasia Percevecz and CrossFit Mayhem

  • Go fast on the first section of the workout as this is the easier part.
  • Make sure both the hands and the feet are touching the ground on the v-ups to eliminate any no-reps and be smart with your sets.
  • Dips are very hard so break them up from the start and do small sets.
  • Your arms will be a little fatigued at this point, so use your hips and legs to fire up into the handstand push-up position.
  • Send it on the last set of thrusters, as you’ll have two minutes to rest as soon as you’re done.
  • Going into the AMRAP make sure you’ve warmed up your ankles and hips properly to be efficient.
  • Try to stay moving and be smooth on the pistols.
  • For the shoulder taps, make sure you do them fast as this is not a skill many people train for.
  • You might get two or three attempts in one go before you need to come back down, just make sure you keep moving.
  • Taps are done onto the OPPOSITE shoulder – make sure you read all movement standards and workout description before you attempt the workout.

Find the official scorecard here.

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