21.3 and 21.4 - The Close of the 2021 Open

The end of the 2021 Open is here!

Finally, this last week of The Open features the rig and the barbell! Much like our entire last year, we’ve been working quietly on the things that we can do while patiently awaiting our return to toes-to-bar, pull-ups, muscle-ups, and barbells, and our time has come.

Also, as a metaphor for our lives returning to a somewhat familiar (hopefully) post-pandemic routine, we may be tempted to try to do everything we’ve missed out on all at once.

I encourage everyone to go into this workout hopeful and excited and grateful that we are all here and able to work out at all, especially if you are maybe a little bit nervous and hesitant about all these rig movements! But also, be realistic about your current abilities so that you can have a productive workout and come back to work on all of these movements again soon.

Depending on your fitness and/or skill level, we’ll be providing plenty of scaling options, so that you can move through the metcon at a pace that’s best for you.

Then, last but not least, everyone will end on a high note with a quick little clean and jerk barbell complex to test your strength and coordination.

YOU GOT THIS!

Workout 21.3

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

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.

95 lbs./65 lbs. for the front squats and thrusters

Time cap: 15 min.

Workout 21.4

Complete the following complex for max load:

  • 1 deadlift

  • 1 clean

  • 1 hang clean

  • 1 jerk

Time begins immediately following the completion of 21.3.

Time cap: 7 min.



Jenny Morgan