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

Before the 2021 CrossFit Open draws to an end, athletes will need to go through workouts 21.3 and 21.4. Both are relatively short workouts which include high-skill gymnastics and a heavy barbell.

Rich Froning, 4-time CrossFit Games individual and 4-time Games team champion, and the CrossFit Mayhem team share their tips and tricks to get the best result possible on both workouts.

CrossFit Open workout 21.3

For Time:

• 15 Front Squat
• 30 Toes to Bar
• 15 Thrusters

1 minute rest

• 15 Front Squat
• 30 Chest to Bar Pull-Ups
• 15 Thrusters

1 minute rest

• 15 Front Squat
• 30 Bar Muscle Ups
• 15 Thrusters

15 minute time cap

Men: 95lb // Women: 65lb

CrossFit Open Workout 21.4

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

Complete the following complex for max load:

• 1 Deadlift
• 1 Clean
• 1 Hang Clean
• 1 Jerk

7 minute time cap – time begins immediately after the completion of 21.3.

https://twitter.com/CrossFitGames/status/1375171083553230849

Rich Froning tips for Open workouts 21.3 and 21.4

Warmup strategy

Warm up your arms and you grip with a rower or a jump rope, as 21.3 and 21.4 will certainly tax it.

“A long warm up is going to be key,” says Dr. Kelly Starrett, co-founder of The Ready State. “I’m really interested in getting your legs pumped up with blood – that’s actually one of the big deals here.”

Pre workout:

1. Hip capsule mob
2. Double overhead band
3. Anterior band distraction

Follow with:

1. Quick bike sets
2. Row for grip

Take time to recover from your warm up, but ensure your legs are ready to take on anything.

Movement demo:

21.3 workout strategy

• Keep your grip loose during the front squats.
• Keep smooth reps for the toes to bar, using a variation that feels comfortable to you.
• The rounds of toes to bar and chest to bar are not where the workout is won, so take one or two breaks if you need them.
• Drive with the legs for the thrusters and try to keep the weight off your shoulder to save energy for the bar muscle ups.
• Bar muscle ups are what’s going to determine your score here, so think about your efficiency and limit the amount of rest.
• The last set of thrusters will feel pretty hard after all the bar muscle ups but grind through them, as this is the end of the workout.

21.4 workout strategy

• Do some squat cleans and some jerks to warm up at lighter weights – you don’t need to do the complex on your warm up.
• 7 minutes is a fairly long time but you’ll be pretty fatigued so the time cap might feel like it’s going by faster than usual.
• You’ll probably manage to fit in around three good attempts.

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.

CrossFit Open workout 21.3 and 21.4 Foundations

Foundations 21.3

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

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

Foundations 21.4

Complete the complex for load and technique:

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

Time cap: 7 min.

21.3 and 21.4 Foundations workout tips:

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