Open 21.3 workout

Open 21.3 Crossfit Workout

Open 21.3: Workout Overview

The workout “Open 21.3” is a challenging CrossFit workout that was part of the CrossFit Open. It involves a series of movements performed for time, with built-in rest periods. The workout consists of three rounds, each including 15 front squats, 30 repetitions of a specific gymnastics movement, and 15 thrusters. The movements are separated by one minute of rest. The workout is designed to be completed “for total time,” meaning the rest periods are included in the overall time. This workout is known for its high intensity and moderate weight, making it a demanding test of strength and conditioning.

Open 21.3: Workout Description

The “Open 21.3” workout consists of the following movements and repetitions:

  • 15 front squats (95 lb for men/65 lb for women or 43/29.5 kg)
  • 30 toes-to-bars
  • 15 thrusters (95 lb for men/65 lb for women or 43/29.5 kg)
  • Rest 1 minute
  • Repeat for a total of three rounds, with the gymnastics movement changing in each round: toes-to-bars, chest-to-bar pull-ups, and bar muscle-ups.

Open 21.3: Workout Variations/Scaling Options

For individuals who need to scale the workout, common options include reducing the weight of the barbell, reducing the number of repetitions, or adjusting the difficulty of the gymnastics movements. Scaling options are important to ensure that the workout remains challenging yet achievable for individuals with varying levels of strength and conditioning.

Open 21.3: Tips and Strategies

  • Pacing is crucial in this workout, especially due to the built-in rest periods. Athletes should aim to maintain a consistent pace throughout each round to minimize fatigue.
  • Efficient movement transitions and proper breathing techniques can help conserve energy and improve overall performance.
  • It’s important to warm up adequately before starting the workout, focusing on specific movements such as front squats, toes-to-bars, and thrusters.

Open 21.3: Athlete Performance

Average completion times for “Open 21.3” can vary widely based on an individual’s strength and conditioning level. Advanced athletes may complete the workout in around 12-15 minutes, while intermediate athletes may aim for a time of 16-20 minutes. Beginners may take longer to complete the workout, typically around 20-25 minutes.

Open 21.3: Conclusion

In conclusion, “Open 21.3” is a demanding CrossFit workout that tests strength, conditioning, and mental toughness. It offers an opportunity for athletes to push their limits and measure their progress over time.

If you have any further questions or need additional information, feel free to ask!