Crossfit Open 21.1

March 13, 2021

6

-

8

minutes warming up

15

-

minutes working out

Shoulders galore! Wall Climb or variation will tax the shoulders and core, making it hard to breathe because of the movement positioning. Jump Roping or variation will burn the shoulders MORE, making it hard to breathe because you're jumping!

Pace this one from the beginning, breaking up into manageable sets on the jumps (before reaching failure) and a steady pace on the Wall Walks.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

1 Wall Walk
10 Double-unders
3 Wall Walks
30 Double-unders
6 Wall Walks
60 Double-unders
9 Wall Walks
90 Double-unders
15 Wall Walkss
150 Double-unders
21 Wall Walks
210 Double-unders

*15-min. time cap.

Personalize It

Don't have the equipment or not sure what to do? Paid plans give you access to personalize the workout and the ability to talk with a coach. You'll also see an easy to follow checklist to get ready and a more detailed workout video.

🔓 Unlock for $19/mo

*Your membership plan does not include workout details, personalization options, the Get Ready checklist, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

Wall Walks
Crossfit Open Options: Scaled Wall Walks (only go up halfway) --> Bear Crawl --> Shoulder Tap + Push-up (toes or knees)
🎉 Gymparty Exclusive Options: Around-the-worlds --> Hand-release Push-up (toes or knees) + Inchworm
🤰 Bear Crawl

Jump Rope
Crossfit Open Options: Double-unders --> Single-unders --> Lateral Jumps/Hops --> Jumping Jacks.
🎉 Gymparty Exclusive Option: T-Jumps
🤰 Toe Taps, total reps.

🎉 Gymparty Optional Rep Scheme
Wall Walks: 1-3-6-9-12-15
Jump Ropes: 10-20-30-40-50-60

🤰 Optional Rep Scheme
Wall Walks 2-4-6-8-10
Jump Ropes: 10-20-30-40-50.

*For full Crossfit Games Workout Description, visit HERE.

Have a question? Chat with your coach.

Get Ready

✅ Wall space - probably a place you don't mind getting scuffed up.
✅ Optional jump rope.
⏱ Clock set to stopwatch, with 15 min cap.

Warm-up

30-sec. Jumping Jacks / March in Place 🤰
8 Floor Presses / Elevated Push-ups 🤰
8 Superman Ts / Reverse Flyes 🤰

30-sec. High Knees / Marching High Knees in Place 🤰

10 Floor Presses / Elevated Push-ups 🤰
10 Superman Ts / Reverse Flyes 🤰

30-sec. Butt Kicker / Marching Butt Kickers 🤰

12 Floor Presses / Elevated Push-ups 🤰
12 Superman Ts / Reverse Flyes 🤰

30-sec. Forward-and-back Jumping Jacks / Toe Taps 🤰

See warm-up details
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Crossfit Open 21.1

March 13, 2021

6

-

8

minutes warming up

15

-

minutes working out

Shoulders galore! Wall Climb or variation will tax the shoulders and core, making it hard to breathe because of the movement positioning. Jump Roping or variation will burn the shoulders MORE, making it hard to breathe because you're jumping!

Pace this one from the beginning, breaking up into manageable sets on the jumps (before reaching failure) and a steady pace on the Wall Walks.

Instructions, personalization options, and video demos are available for members only.

🔓 Unlock this Workout for Free

*Your membership plan does not include workout details, personalization options, or video demos. This app does not support purchasing. Memberships purchased from Gymparty can be used in this app.

2021-03-13 Crossfit Open 21.1

Movements

Dive into more details on the movements used in this workout. Ask your coach for personalization options if there is a movement in the workout that you are not comfortable performing.

Wall Climbs
Wall Climbs

Everything Stability

Double-Unders
Double-Unders

Jumping Movements