The workout
| Reps | Movement |
|---|---|
| 1 | Deadlift |
| 1 | Clean |
| 1 | Hang Clean |
| 1 | Jerk |
How Open 21.4 works
Open 21.4 is scored by weight.
Open 21.4 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 21.4 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 | from 140 kg | from 126 kg |
| Advanced | from 115 kg | from 104 kg |
| Intermediate | from 100 kg | from 90 kg |
| Beginner | from 80 kg | from 72 kg |
| Novice | under 80 kg | under 72 kg |
Tips for Open 21.4
Pace yourself and focus on clean technique, especially when it gets heavy.
How to scale Open 21.4
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:
- Deadlift: Kettlebell Deadlift; Deadlift from raised blocks
- Clean: Power Clean plus Front Squat; Hang Squat Clean
- Hang Squat Clean: Hang Power Clean plus Front Squat; Hang Squat Clean with an empty bar