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
Open Workout #21point3AND4 no equipment options are live!
Before attempting your finale for the 2021 Open, be sure to read the full workout descriptions. Follow the instructions carefully so your effort and reps count. pic.twitter.com/njQkMxOM8v
— The CrossFit Games (@CrossFitGames) March 25, 2021
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.
Image Sources
- rich-froning-open-workout-tips: Courtesy of CrossFit Inc.