CrossFit Open 21.3 and 21.4 Workouts (It's a DOUBLE-HEADER!) | WODprep | Simple Coaching = Better Coaching

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.

Want more exclusive CrossFit Open content and insights? Sign up to receive our 2021 CrossFit Open Strategy Guide and stay in the know! Also, enter to win tickets to the 2021 CrossFit Games.

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.

butterfly pull-up

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.

bar muscle up 21.3

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.

CrossFit Open 21.3 Equipment-Free Workout

No gym? No problem. Check out CrossFit Open 21.3’s equipment-free workout below!

  • 30 air squats
  • 30 V-ups
  • 30 thrusters                                   
  • Then, rest 1 minute before continuing with:
  • 30 air squats
  • 30 dips
  • 30 thrusters
  • Then, rest 1 minute before continuing with:
  • 30 air squats
  • 30 handstand push-ups
  • 30 thrusters 

Performance Notes: Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs. 

Time cap: 15 min.

Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.

CrossFit Open 21.4 Equipment-Free Workout

Time begins exactly 2 min. after 21.3. This workout is a 5-min AMRAP. 

  • 20 alternating single-leg squats
  • 20 freestanding shoulder taps

Follow for real-time tips and updates for the 2021 CrossFit Open

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Useful Links

21.3/21.4
Blog Post – 10 Fantastic Tips for 21.3 and 21.4

21.2
YouTube Video – CrossFit Open Workout 21.2 – Full Strategy Guide
Blog Post – CrossFit Open Workout 21.2 Announced (All Workouts)
Blog Post – 4 Steps to Nail Your Open Workout 21.2 Video Submission

21.1
Blog Post – CrossFit Open Workout 21.1 (All Workout Types)
Blog Post – 3 Killer Strategies for CrossFit Open Workout 21.1
Blog Post – Tips and Strategies to Master the Wall Walk in CrossFit Open 21.1
YouTube Video – CrossFit Open Workout 21.1 – Full Strategy Guide

Get my FREE Strategy Guides delivered to your inbox every week!
2020 CrossFit Open details (if you’d like to compare this year to the 2020 Open)
WODprep’s Open Practice Workouts
Blog Post – 5 Reasons You Don’t Want to Miss The 2021 CrossFit Open
Blog Post – The CrossFit Open: All You Need to Know

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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