2021 CrossFit Open Prep: Practice Workouts - WODprep | Simple Coaching = Better Coaching

2021 CrossFit Open Prep: Practice Workouts


The 2021 CrossFit Open begins on 11th March so if you’re reading this with time to spare - let’s get stuck in to some practice workouts! This is an ideal way to prepare; get your head in the game and remind yourself of some of the common workout formats and movements.

With the addition of the ‘No Equipment’ option this year, I’ve added some of WODprep’s versions which won’t require any kit, so no excuses! 

I've also recorded a YouTube video if you want to dig deeper into the 3 things you could be doing from now until the Open begins. Check it out below!

power snatch


Complete as many rounds and reps as possible in 7 minutes of:

10 Power Snatches
3 Bar Muscle-ups

Men use 75 lb.
Women use 55 lb.

WODprep’s No Equipment Version

Complete as many rounds and reps as possible in 14 minutes of:

10 Broad Jumps
3 Hand Release Push Ups

2. Workout 16.5

thruster

21-18-15-12-9-6-3 reps for time of:

Thrusters
Burpees

Men use 95 lb.
Women use 65 lb.

WODprep’s No Equipment Version

21-18-15-12-9-6-3 reps for time of:

Air Squats
Object Facing Burpees (to replicate a bar facing burpee)

3. Workout 17.5

double unders

10 rounds for time of:

9 Thrusters
35 Double Unders

Men use 95 lb.
Women use 65 lb.

WODprep’s No Equipment Version

10 rounds for time of:

9 Air Squats
9 Push Ups
35 Jumping Jacks

Complete as many rounds as possible in 15 minutes of:

19 Wall-ball Shots
19 Cal. Row

Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target

WODprep’s No Equipment Version

Complete as many rounds as possible in 15 minutes of:

19 Air Squats
19 Burpees

5. Workout 19.3

For time:

200-ft. Dumbbell Overhead Lunge
50 Dumbbell Box Step-ups
50 Strict Handstand Push-ups
200-ft. Handstand walk

Men use 50-lb. dumbbell, 24-in. box
Women use 35-lb. dumbbell, 20-in. box

Time cap: 10 minutes

WODprep’s No Equipment Version

For time:

50 Alternating Lunges
50 Alternating Pistol Squats
50 Strict Handstand Push-ups
200-ft. Handstand Walk

Time cap: 10 minutes

This one is advanced, so if you’d like a scaled version, follow this;

For time:

50 Alternating Lunges
50 Air Squats
50 Push Ups
Accumulate 2:00 Handstand Hold Against Wall

Time cap: 10 minutes

6. Workout 20.1

ground to overhead

10 rounds for time of:

8 Ground-to-Overheads
10 Bar-facing Burpees

Men use 95 lb.
Women use 65 lb.

Time cap: 15 minutes

WODprep’s No Equipment Version

10 rounds for time of:

8 Broad Jumps
10 Lateral Burpee Over a Target

Time cap: 15 minutes

7. Workout 20.2

dumbbell thruster

Complete as many rounds as possible in 20 minutes of:

4 Dumbbell Thrusters
6 Toes-to-bars
24 Double Unders

Men use 50-lb. Dumbbells
Women use 35-lb. dumbbells

WODprep’s No Equipment Version

Complete as many rounds as possible in 20 minutes of:

4 Alternating Pistol Squats
6 V-ups
24 Jumping Jacks

8. Workout 11.4

overhead squat

Complete as many rounds and reps as possible in 10 minutes of:

60 Bar-facing burpees
30 Overhead squats
10 Muscle-ups 

Men use 120lbs
Women use 90lbs

WODprep’s No Equipment Version

Complete as many rounds and reps as possible in 10 minutes of:

60 Line Hop Burpees
30 Overhead Squat with Towel or Broom Handle
10 Hand Release Push Ups

9. Workout 12.1

Complete as many reps as possible in 7 minutes of:

Burpees to a target (e.g. doorway or pull-up bar)

10. Workout 12.3

toes to bar

Complete as many rounds and reps as possible in 18 minutes of:

15 Box Jumps
12 Push Press
9 Toes-to-Bar

Men use 24" box, 115 pound
Women use 20" box, 75 pound

WODprep’s No Equipment Version

Complete as many rounds and reps as possible in 18 minutes of:

15 broad jumps
12 Hand Release Push Ups
9 V-ups

What else can you do to maximise your performance in the CrossFit Open?

I'd love to know how you get on with these workouts so drop me a comment below! Also, there's still time to brush up on your skills before the CrossFit Open kicks off, so head to my homepage to download one of my free guides!

Want to be part of a wider community during the Open, complete with feedback from my team of coaches and daily programming? If you're over 35 years of age, join my online Masters gym. 

Looking for our 2021 Guides? Go to CrossFit Open 21.1 Strategy Guide

About the Author Ben

The CEO and Head Coach at WODprep, Ben is passionate about helping fitness athletes of all abilities get their competitive edge and learn new skills! He's currently living in Denver, Colorado with his wife and two dogs, and whenever possible the two love to travel and explore new places around the world (and meet new WODprep athletes).

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