The workout
| Reps | Movement | Rx men | Rx women |
|---|---|---|---|
| 15 | Front Squat | 42.5 kg | 30 kg |
| 30 | Toes-to-Bar | – | – |
| 15 | Thruster | 42.5 kg | 30 kg |
| 15 | Front Squat | 42.5 kg | 30 kg |
| 30 | Chest-to-Bar Pull-up | – | – |
| 15 | Thruster | 42.5 kg | 30 kg |
| 15 | Front Squat | 42.5 kg | 30 kg |
| 30 | Bar Muscle-up | – | – |
| 15 | Thruster | 42.5 kg | 30 kg |
Women: 15 Front Squats, 30 Toes-to-Bar, 15 Thruster; 1 min rest; 15 FS, 30 C2B, 15 Thruster; 1 min rest; 15 FS, 30 Bar Muscle-ups, 15 Thruster – all at 30 kg (Cap 15 min)
How Open 21.3 works
Open 21.3 is done for time: all rounds and reps as fast as possible, in the order given. Your score is the time to your last rep.
Open 21.3 is one of the Open workouts. Workouts from the CrossFit® Open, the yearly worldwide online competition. They're standardized and a good way to compare yourself with others.
What's a good Open 21.3 time?
The standards apply to Rx, meaning with the prescribed weights and no scaling. They're a rough reference, not statistics across all athletes. For women, times are set about 10% longer and rounds about 10% lower.
| Level | Men | Women |
|---|---|---|
| Elite | up to 10:00 | up to 11:00 |
| Advanced | up to 13:00 | up to 14:20 |
| Intermediate | up to 15:00 | up to 16:30 |
| Beginner | up to 15:00 | up to 16:30 |
| Novice | over 15:00 | over 16:30 |
Tips for Open 21.3
Find a pace you can hold and break the reps into fixed sets before you get tired. Transitions between movements often cost more time than the movements themselves.
How to scale Open 21.3
If part of it is still too hard, scale it so the workout keeps its pace and intended stimulus. Log it as "Scaled". Possible options:
- Front Squat: Goblet Squat; Front Squat with an empty bar
- Toes-to-Bar: Knees-to-Elbow; Hanging Knee Raise
- Thruster: Dumbbell Thruster; Thruster with an empty bar
- Chest-to-Bar Pull-up: Regular pull-up; Banded Chest-to-Bar
- Bar Muscle-up: Chest-to-Bar Pull-up; Banded muscle-up