CrossFit Open 21.3 and 21.4 Workouts (It’s a DOUBLE-HEADER!)

Welcome to CrossFit Open Workout 21.3 which is also the final week in this year’s shortened Open. The first two workouts have been fun tests of fitness with CrossFit Open Workout 21.1 testing a new movement (wall walks) and 21.2 being an engine-focused repeat.

However, leave it to Dave Castro to keep a surprise up his sleeve for the final week. CrossFit Open Workout 21.3/4 is going to be an absolutely brutal test of fitness.

Below, we’ve included all of the workout details that you need to know for CrossFit Open Workout 21.3 and 4. Head to my full guide for 10 Fantastic Tips for 21.3 and 21.4.

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CrossFit Open 21.3 Rx’d Workout

If you’re tackling the final 2021 CrossFit Open workout in the Rx’D division, then read on below for the details on workout 21.3 which is to be performed FOR TIME.

15 front squats
30 toes-to-bars
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters

Loading: 95 lb. for the front squats and thrusters, 65 lbs for women.

Time cap: 15 min.

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

CrossFit Open 21.4 Rx’d Workout

Time begins immediately following the completion of 21.3. Complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 min.

CrossFit Open 21.3 Scaled Workout

Competing in the scaled division? Check out CrossFit Open 21.3’s Scaled workout below which is to be performed FOR TIME.

15 front squats
30 hanging knee-raises
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chin-over-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters

Loading: 65 lb. for the front squats and thrusters/ 45 lbs for women

Time cap: 15 min.

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

CrossFit Open 21.4 Scaled Workout

Time begins immediately following the completion of 21.3. Score is based on max loading.

1 deadlift
1 clean
1 hang clean
1 jerk

Time cap: 7 min.

CrossFit Open 21.3 Foundations Workout

For all our Foundations friends, check out your workout below for CrossFit Open 21.3.

15 air squats
30 sit-ups
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 dumbbell row, 10 lb. (15 left/15 right)
15 thrusters with stick
Then, rest 1 minute before continuing with:
15 air squats
30 push-up
15 thrusters with stick

Performance Notes: To scale the squat and thruster, complete a sit-to-stand from a chair. To scale the sit-up, reduce the range of motion and touch the knees. Instead of a dumbbell, you can use a household object for the dumbbell row. If you have two dumbbells, you can complete the rows with both hands at the same time. To scale the push-up, perform from the knees or elevate the hands.

Time cap: 15 min.

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

CrossFit Open 21.4 Foundations Workout

Time begins immediately following the completion of 21.3.

1 deadlift
1 clean
1 hang clean
1 push press

Performance Notes: Start with the stick and only add load if technique is sound. If performing this workout without a coach, err on the side of safety and don’t worry about adding load as you go.

Time cap: 7 min.