21.3 & 21.4 Workout Tips and Prep

Welcome to the final week of the 2021 Open! YOU MADE IT here it is! Come PREPARED when you get to the gym tomorrow. READ all workout notes and standards(links below). This workout can take up to 22 MINUTES for 1 heat! That's 44 minutes of just 2 heats of the workout....add in all the intro and teaching and warm up IT'S IMPOSSIBLE to fit it all in a 1 hour class. PLAN TO STAY LATE if you can this will help! COME PREPARED this will help! Please refrain from bringing any new people (Gary K. is ok!) to this workout, it's to complicated to teach a beginner and run the event at one time. Be courteous of your coaches, staff, and judges. BE PROUD OF YOUR ACCOMPLISHMENTS you're almost done with the 2021 CrossFit Open!!! WE ARE SO PROUD OF YOU! Join us for our last Friday Nigh Lights event at 5:30pm if you like! Spectators can fit outside or if there is room inside...a great way to finish the Open!  I will be traveling to Honolulu this weekend to attend the CrossFit Level 2 Trainer Course (i'm very excited about learning more to help train you better!), I will not be here to provide extra weekend time in the gym, or to give your scores if you forget your paper....Please get the workout done FRIDAY (or contact another staff person on the weekend only IF they are available) and JUDGES write down the CORRECT score (with tie break time) and athletes remember to SUBMIT your score. Remember to HAVE FUN (and breathe!) With appreciation, KC TIPS FROM OUR FRIEND TRAVIS EWART more on the gymnastics elements of this workout (Some of you know him from his visit here a couple years ago) follow this link a A GREAT VIDEO WITH 21.3 TIPS!  TIPS FROM NICOLE CARROL (CrossFit HQ Staff) more on the barbell element of 21.4 CLICK THIS LINK FOR VIDEO

Complete 21.3 and 21.4 back-to-back with no rest in between.   Open Workout 21.3: For total time:    15 front squats    30 toes-to-bars    15 thrusters Rest 1 minute    15 front squats     30 chest-to-bar pull-ups    15 thrusters Rest 1 minute    15 front squats     30 bar muscle-ups    15 thrusters  ? 65 lb.  ? 95 lb. Time cap: 15 minutes Open Workout 21.4: Complete the following complex for max load: 1 deadlift 1 clean 1 hang clean 1 jerk Time cap: 7 minutes Time begins immediately following the completion of 21.3 or upon reaching the 15-minute time cap for 21.3. Details for your division can be found on the Workouts page.

Week 3 Scorecards and Details: Rx'd, Scaled, Masters | Foundations | Equipment Free Adaptive Divisions: Upper Extremity | Lower Extremity | Neuromuscular | Vision | Short Stature | Seated Athletes (with hip function) | Seated Athletes (without hip function) | Intellectual