bodyType

customContents

entityId

entityUuid

articlePageQuery

filter

article

articleBaseAdvertisingInfoArticle

articleListArticle

articleSeoArticle

hooksArticleAcknowledgementGateOverlayArticle

hooksTrackPageViewArticle

hooksContentInterestArticle

articleLinkingDataContent

hooksAmpRedirectArticle

articleSchemaContent

liveArticle

advertZone

sentiment

contentLock

topics

types

sections

paywallTypes

createdDate

publishedDate

sponsorType

urlAlias

moreOnThisArticles

commentCount

authorLocations

authors

corrections

displaySlideShow

multimediaEmbed

printHeadline

seriesContainer

articleSpeeches

socialHeadline

headline

images

flag

firstTopic

glossary

flattenTypeIds

image

relatedLinks

relatedNewsletters

__typename

sponsor

pdfFiles

seriesReverseOrder

series

disableOffPlatformContent

published

updatedDate

summary

subHeadline

body

keywords

readingTime

customTimezone

liveContents

Patrick Blennerhassett

The Open is a three week virtual competition. CrossFit releases a workout, and participants have seven days to complete it and upload their score. The online competition is the first step to qualifying for the CrossFit Games.
This year there are four variations of each workout so anyone can take part, even if they lack access to a gym due to Covid-19 restrictions. The levels are RX’d, Scaled, Foundation and Equipment Free.
The 21.3 workout, which was announced – along with a surprise 21.4 workout – live in a competition featuring the Panchik brothers, is:
Rx’d
For total 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
Noah Ohlsen talks lack of friendship with Mat Fraser
Then, rest 1 minute before continuing with:
15 front squats
30 bar muscle-ups
15 thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
95lb. for the front squats and thrusters for men; 65lb. for the front squats and thrusters for women
Time cap: 15 min.


This is followed immediately by 21.4:
Complete the following complex for max load:
One dead lift
One clean
One hang clean
One jerk
Time begins immediately following the completion of 21.3.
Time cap: 7 min.


CrossFit Games: Serbian athlete dies in swimming stage of multi-day fitness event in Texas

CrossFit Games 2023: Hong Kong masters athlete qualifies, feels pressure after coming second last year

Natural bodybuilding World Championships: Hongkonger medallist aims to dispel myths about Asians

CrossFit Games: changes to qualification process, standardised workouts for semi-finals

CrossFit Games

CrossFit: what is workout 21.3? Dave Castro drops surprise 21.4 during live announcement

CrossFit has dropped 21.3, and a surprise 21.4 workout. Photo: CrossFit Games

CrossFit Open 21.3 workout live announcement; Panchik brothers compete in family feud

Spencer Panchik takes on his two brothers during 21.3. Photo: Dubai CrossFit Championship

CrossFit: Noah Ohlsen talks Mat Fraser’s retirement, if they’re friends and the ‘discouraging’ thought of competing against him

Noah Ohlsen says he is not buddies with Mat Fraser, but it’s not a big deal. Photo: Handout

CrossFit: is Mat Fraser really retired, or will we see a Michael Jordan-like comeback next season?

One has to wonder, will Mat Fraser, get FOMO watching the 2021 CrossFit Games? Photo: Michael Valentin

Mat Fraser wins the Clean at the Crossfit Games 2019. Photo: Michael Valentin

Johanna Julia Juliusdottir, CrossFit Open round one winner and Iceland’s latest superstar

Johanna Julia Juliusdottir could be CrossFit’s next Icelandic superstar. Photo: @johannajuliusdottir

CrossFit Open: what is workout 21.2? Dumbbell overhead snatches and burpee box jump-overs

CrossFit workout 21.2 is a repeat of workout 17.1. Photo: CrossFit

Sport

Outdoor

Crossfit


CrossFit has announced the third and final workout of the 2021 CrossFit Open, and a surprise fourth
The workout features a number of movements including front squats, following by the surprise 21.4



The third and final workout for the 2021 CrossFit Open (21.3) features front squats, toes-to-bars, and now there is a surprise 21.4 to complete right after, a max load.


CrossFit Open

Extreme fitness