2021 CrossFit Open Workouts 21.3 and 21.4 Announced
On March 25, 2021, the announcement for workouts 21.3 and 21.4 — the final workouts of the 2021 CrossFit Open — took place in a new time slot on the CrossFit Games YouTube channel. At 12 p.m. PST, as opposed to the previous 8 p.m PST time for workouts 21.1 and 21.2, Director of the CrossFit Games Dave Castro detailed what Open participants would have to endure for 21.3 titled “Sibling Rivalry” and 21.4.
CrossFit Open Workout 21.3 — “Sibling Rivalry”
Here is what Open participants will tackle this week in their home gyms or at their local box:
Rx’d
For time:
- Round One
- 15 front squats
- 30 toes-to-bar
- 15 thrusters
- Round Two
- 15 front squats
- 30 chest-to-bar pull-ups
- 15 thrusters
- Round Three
- 15 front squats
- 30 bar muscle-ups
- 15 thrusters
Athletes take a forced one-minute rest between each round.
Men — 95-pound barbell | Women — 65-pound barbell. 15-minute time cap.
Athletes begin workout 21.4 as soon as they complete 21.3. Athletes who don’t finish 21.3 within 15 minutes begin 21.4 at the 15-minute mark.
[Related: Find Your Perfect Barbell for 21.4]
Rx’d Workout 21.4
Perform the following complex as many times as possible in seven minutes to work up to a max weight:
- One deadlift → one clean → one hang clean → one jerk
Each athlete’s score will be the heaviest weight completed within the seven-minute time frame.
The first athletes to test their hand at “Sibling Rivalry” were the three Panchik brothers — Scott, Saxon, and Spencer. Check out the full announcement via the CrossFit Games YouTube channel below:
[Related: 2021 CrossFit Open Workout 21.2 Results]
Foundations
For total time:
- Round One
- 15 air squats
- 30 sit-ups
- 15 thrusters with stick
Then, rest one minute before continuing with:
- Round Two
- 15 air squats
- 30 dumbbell row, 10 pounds. (15 left/15 right)
- 15 thrusters with stick
Then, rest one minute before continuing with:
- Round Three
- 15 air squats
- 30 push-ups
- 15 thrusters with stick
15-minute time cap
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
- To scale the squat and thruster, complete a sit-to-stand from a chair.
- To scale the sit-up, reduce the range of motion and touch the knees.
- Instead of a dumbbell, you can use a household object for the dumbbell row.
- If you have two dumbbells, you can complete the rows with both hands at the same time.
- To scale the push-up, perform from the knees or elevate the hands.
Foundations Workout 21.4
Complete the complex for load and technique:
- One deadlift → one clean → one hang clean → one push press
Seven-minute time cap. Time begins immediately following the completion of 21.3. Start with the stick and only add load if the technique is sound. If performing this workout without a coach, err on the side of safety, and don’t worry about adding load as you go.
Equipment-Free
For total time:
- Round One
- 30 air squats
- 30 V-ups
- 30 thrusters
Then, rest one minute before continuing with:
- Round Two
- 30 air squats
- 30 dips
- 30 thrusters
Then, rest one minute before continuing with:
- Round Three
- 30 air squats
- 30 handstand push-ups
- 30 thrusters
15-minute time cap.
Workout 21.4 begins two minutes after completing or reaching the time cap for 21.3.
Use a stick or PVC pipe to complete the thrusters.
Perform the dips between two chairs.
Equipment-Free Workout 21.4
Five-minute AMRAP:
- 20 alternating single-leg squats
- 20 freestanding shoulder taps
Time begins exactly two minutes after 21.3.
Scaled
For total time:
- Round One
- 15 front squats
- 30 hanging knee-raises
- 15 thrusters
Then, rest one minute before continuing with:
- Round Two
- 15 front squats
- 30 chin-over-bar pull-ups
- 15 thrusters
Then, rest one minute before continuing with:
- Round Three
- 15 front squats
- 30 chest-to-bar pull-ups
- 15 thrusters
15-minute time cap. Men — 65 pounds for squats and thrusters | Women — 45 pounds for squats and thrusters
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Scaled Workout 21.4
Complete the complex for load and technique:
- One deadlift → one clean → one hang clean → one push press
Seven-minute time cap. Time begins immediately following the completion of 21.3.
[Related: Noah Ohlsen And Kristin Holte Give Their Tips To Dominate The Virtual Open]
Adaptive Divisions
Upper Extremity (Men & Women) 21.3
For total time:
- Round One
- 15 single-dumbbell front squats
- 30 V-ups
- 15 single-dumbbell thrusters
Then, rest one minute before continuing with:
- Round Two
- 15 single-dumbbell front squats
- 30 jumping pull-ups
- 15 single-dumbbell thrusters
Then, rest one minute before continuing with:
- Round Three
- 15 single-dumbbell front squats
- 30 jumping chest-to-bar pull-ups
- 15 single-dumbbell thrusters
15-minute time cap. Men — 35-pound dumbbell | Women — 20-pound dumbbell
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Upper Extremity (Men & Women) 21.4
Complete the following for max load:
- 4-rep-max back squat
Seven-minute time cap.
Time begins immediately following the completion of 21.3.
Lower Extremity (Men & Women) 21.3
For total time:
- Round One:
- 15 deadlifts
- 30 sit-ups
- 15 dumbbell push presses
Then, rest one minute before continuing with:
- Round Two:
- 15 deadlifts
- 30 chest-to-bar pull-ups
- 15 dumbbell push presses
Then, rest one minute before continuing with:
- Round Three:
- 15 deadlifts
- 30 bar muscle-ups
- 15 dumbbell push presses
15-minute time cap.
Below knee impairments: Men — 155-pound barbell, two 35-pound dumbbells | Women — 105-pound barbell, two 25-pound dumbbells
Above knee impairments: Men — 115-pound barbell, two 35-pound dumbbells | Women — 75-pound barbell, two 25-pound dumbbells
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Lower Extremity (Men & Women) 21.4
Complete the following complex for max load:
- One deadlift
- Two hang power cleans
- One push press (Jerk not permitted)
Seven-minute time cap. Time begins immediately following the completion of 21.3.
Neuromuscular Extremity (Men & Women) 21.3
For total time:
- Round One
- 15 single-dumbbell front squats
- 30 sit-ups
- 15 single-dumbbell thrusters
Then, rest one minute before continuing with:
- Round Two
- 15 single-dumbbell front squats
- 30 jumping pull-up
- 15 single-dumbbell thrusters
Then, rest one minute before continuing with:
- Round Three
- 15 single-dumbbell front squats
- 30 pull-ups
- 15 single-dumbbell thrusters
15- minute time cap. Men — 35-pound dumbbell | Women — 20-pound dumbbell
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Neuromuscular Extremity (Men & Women) 21.4
Complete the following complex for max load:
- One deadlift
- Two hang power cleans
- One shoulder-to-overhead
Seven-minute time cap. Time begins immediately following the completion of 21.3.
Vision (Men & Women) 21.3
For total time:
- Round One
- 15 front squats
- 30 toes-to-bars
- 15 thrusters
Then, rest one minute before continuing with:
- Round Two
- 15 front squats
- 30 chin-over-bar pull-ups
- 15 thrusters
Then, rest one minute before continuing with:
- Round Three
- 15 front squats
- 30 chest-to-bar pull-ups
- 15 thrusters
15-minute time cap. Men — 95 pounds | Women — 65 pounds for the front squats and thrusters
Vision (Men & Women) 21.4
N/A.
Short Stature (Men & Women) 21.3
For total time:
- Round One
- 15 dumbbell front squats
- 30 sit-ups
- 15 dumbbell thrusters
Then, rest one minute before continuing with:
- Round Two
- 15 dumbbell front squats
- 30 pull-ups
- 15 dumbbell thrusters
Then, rest one minute before continuing with:
- Round Three
- 15 dumbbell front squats
- 30 chest-to-bar pull-ups
- 15 dumbbell thrusters
15-minute time cap. Men — two 25-pound dumbbells | Women — two 15-pound dumbbells
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Short Stature (Men & Women) 21.4
Complete the following complex for max load:
- One deadlift
- One clean
- Two hang cleans
Seven-minute time cap. Time begins immediately following the completion of 21.3.
Seated W/ Hip (Men & Women) 21.3
For total time:
- Round One
- 15 dips
- 30 med-ball sit-ups
- 15 dumbbell shoulder-to-overheads
Then, rest one minute before continuing with:
- Round Two
- 15 dips
- 30 pull-ups (full hang out of chair)
- 15 dumbbell shoulder-to-overheads
Then, rest one minute before continuing with:
- Round Three
- 15 dips
- 30 ring muscle-ups
- 15 dumbbell shoulder-to-overheads
15-minute time cap. Men — 35-pound dumbbell, 10-pound medicine ball | Women — 20-pound dumbbell, 10-pound medicine ball
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Seated W/ Hip (Men & Women) 21.4
Complete the following complex for max load:
- One deadlift
- One lap clean
- Two shoulder presses
Seven-minute time cap. Time begins immediately following the completion of 21.3.
Seated W/O Hip (Men & Women) 21.3
For total time:
- Round One
- 15 box dips
- 30 med-ball sit-ups
- 15 dumbbell shoulder-to-overheads
Then, rest one minute before continuing with:
- Round Two
- 15 box dips
- 30 pull-ups
- 15 dumbbell shoulder-to-overheads
Then, rest one minute before continuing with:
- Round Three
- 15 box dips
- 30 chest-to-bar pull-ups
- 15 dumbbell shoulder-to-overheads
15-minute time cap. Men — 25-pound dumbbell, 10-pound medicine ball | Women — 15-pound dumbbell, 10-pound medicine ball
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Seated W/O Hip (Men & Women) 21.4
Complete the following complex for max load:
- One lap clean
- Three shoulder presses
Seven-minute time cap. Time begins immediately following the completion of 21.3.
Intellectual (Men & Women) 21.3
For total time:
- Round One
- 15 dumbbell front squats
- 30 sit-ups
- 15 dumbbell thrusters
Then, rest one minute before continuing with:
- Round Two
- 15 dumbbell front squats
- 30 sit-ups
- 15 dumbbell thrusters
Then, rest one minute before continuing with:
- Round Three
- 15 dumbbell front squats
- 30 sit-ups
- 15 dumbbell thrusters
15-minute time cap. Men — two 25-pound dumbbells | Women — two 15-pound dumbbells
Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.
Intellectual (Men & Women) 21.4
Complete the following for max load:
- Four-rep-max deadlift
Seven-minute time cap.
Time begins immediately following the completion of 21.3.
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[Related: Tia-Clair Toomey-Orr Will Have To Overcome Travel Issues During 2021 CrossFit Season]
Panchik vs. Panchik vs. Panchik
The brothers Panchik were excited to battle each other, and the pace they set out of the gates was blistering. Scott and Spencer took an early move-for-move lead over Saxon early on, but Scott ultimately broke away and never let up. All three brothers performed all the barbell movements in 21.3 unbroken. Scott finished 21.3 first, followed by Spencer and then Saxon. Here were their unofficial final scores, as well as their max weight for 21.4.
- Scott Panchik — 7:57, 311 pounds
- Spencer Panchik — 8:26, 275 pounds
- Saxon Panchik — 8:28, 296 pounds
Scott has eight CrossFit Games appearances, Saxon has three, and Spencer is seeking his debut.
How to Qualify for the 2021 CrossFit Games
The structure of this year’s CrossFit season incorporates a three-step qualification process that divides athletes by continent — North America, Europe, Oceania, Asia, South America, Africa. The Open, the Quarterfinals, the Semifinals, and a Last-Chance Qualifier comprise the qualification process.
Following the workout 21.3 results, the top 10 percent of athletes on each continent (25 percent of teams and 10 percent worldwide for age-group competitors) will earn the chance to compete in the Quarterfinals. The highest-placing athletes from each continent’s Quarterfinals earn a spot in that region’s Semifinals, and the top finishers from those Semifinals qualify for the 2021 NOBULL CrossFit Games. Additionally, athletes who finish within three spots of a Games qualifying spot in their respective Semifinal will get to compete in a Last-Chance Qualifier to book a ticket to the Games.
[Related: Sara Sigmundsdóttir Will Miss the 2021 CrossFit Season Due to Ruptured ACL]
Top 10 Percent
The Quarterfinals will also be virtual. Those who finish in the top 10 percent of their respective continent after the Open qualify for their respective quarterfinal. The number of athletes that translates to for each continent is as follows:
Women’s Division
- North America — 5,359 athletes
- Europe — 1,904 athletes
- Oceania — 779 athletes
- South America — 388 athletes
- Asia — 359 athletes
- Africa — 278 athletes
Men’s Division
- North America — 7,327 athletes
- Europe — 3,402 athletes
- Oceania — 990 athletes
- Asia — 812 athletes
- South America — 703 athletes
- Africa — 421 athletes
There will be 10 total live Semifinal events — four in North America, two in Europe, and one in Asia, South America, Africa, and Oceania. The number of athletes who will qualify for the Semifinals is as follows:
- North America: the top 120 men and women and 80 teams (30 men, 30 women, and 20 teams in each of the four Semifinals).
- Europe: the top 60 men and women and 40 teams (30 men, 30 women, and 20 teams in each of the two Semifinals)
- Asia, Africa, South America, and Oceania: the top 30 men and women and 20 teams, respectively.
38 men, 38 women, and 38 teams will qualify for the Games via the Semifinal events. Two additional men and two additional women will qualify via the Last-Chance Qualifier.
Feature image from Saxon Panchik’s Instagram page: @saxon_panchik