What is the CrossFit Open 21.1 workout? Wall-walks and double-unders to feature
- The first of three CrossFit Open workouts has been released, and it is scaled so you can workout at home
- Participants have one week to complete the workout and upload their score
The first of three CrossFit Open workouts has been released. The 21.1 challenge has four different levels, so it is possible to do even if you do not have access to a gym during Covid-19 restrictions.
The four levels are called RX’d, Scaled, Foundations and Equipment-Free.
The Open is a three-week online competition. Each week, CrossFit releases a workout and participants have seven days to complete it and upload their scores.
The CrossFit Open 21.1 workout is a ladder of double-undoers and wall-walks, doing more repetitions per set for time.
Double-undoers are skipping, when the rope passes under your feet twice per jump. The wall-walk is a new movement for the CrossFit Open. Athletes start with a press-up, then put their feet on the wall behind them and walk their feet up the wall, while moving their hands closer to the wall, into a supported handstand position and then manoeuvre back down.
The Scaled is the same but with scaled wall-walks. Foundation replaces double-undoers and wall-walks with jumping-jacks and bear-crawls (walking on your hands and feet), and Equipment Free replaces double-undoers with lateral jumps.
RX’d: for time, 15-minute time cap:
- One wall-walk
- 10 double-undoers
- Three wall-walks
- 30 double-undoers
- Six wall-walks
- 60 double-undoers
- Nince wall-walks
- 90 double-undoers
- 15 wall-walks
- 150 double-undoers
- 21 wall-walks
- 210 double-undoers
Scaled: for time, 15-minute time cap:
- One scaled wall-walk
- 10 single-undoers
- Three scaled wall-walks
- 30 single-undoers
- Six scaled wall-walks
- 60 single-undoers
- Nine scaled wall-walks
- 90 single-undoers
- 15 scaled wall-walks
- 150 single-undoers
- 21 scaled wall-walks
- 210 single-undoers
Foundation: for time, 15-minute time cap:
- One bear crawl
- 10 jumping-jacks
- Three bear crawls
- 30 jumping-jacks
- Six bear crawls
- 60 jumping-jacks
- Nine bear crawls
- 90 jumping-jacks
- 15 bear crawls
- 150 jumping-jacks
- 21 bear crawls
- 210 jumping-jacks
The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.
The jumping-jacks can be modified to a “stepping-jack” if needed.
Equipment Free: for time, 15-minute time cap:
- One wall-walk
- 10 lateral jumps
- Three wall-walks
- 30 lateral jumps
- Six wall-walks
- 60 lateral jumps
- Nine wall-walks
- 90 lateral jumps
- 15 wall-walks
- 150 lateral jumps
- 21 wall-walks
- 210 lateral jumps
