CrossFit 21.3 & 21.4 Gymparty Version

March 27, 2021

5

-

7

minutes warming up

20

-

minutes working out

21.3 focuses on squatting and gymnastics. The goal is a steady pace, using the 1-min. rest to help reset. Pacing this at around a 7/10 will be key! 21.4 is all about going HARD! In the 1-min. of each movement, you'll experience a lot of back and grip fatigue. No rest between 1-min. intervals.

Coaching

Do this workout live with an attentive and entertaining coach!

For Time

21.3 - Gymparty Version

For Time:
15 Goblet Squats
30 V-ups
15 Thrusters
Rest 1-min.
15 Goblet Squats
30 Dips
15 Thrusters
Rest 1-min.
15 Goblet Squats
30 Handstand Push-ups
15 Thrusters

*15-min. time cap.

Rest 2-min.

21.4 - Gymparty Version

1-min. MAX REPS of each movement (5 total min.):
Deadlift
Power Clean
Hang Power Clean
Push Jerk
Thrusters

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.

Goblet Squat/Thruster
Pick a light to moderate weight - all Squats in one set, but Thrusters in 1-2 sets.

Options: reduce to 10 reps per round -> Air Squats
Equipment: barbell, dumbell(s), kettlebell(s), backpack.

V-ups
Choose a difficulty where you can perform in sets of about 8-10.

Options: perform Alternating Leg V-ups --> perform Tuck-ups --> perform Sit-ups --> reduce to 20 reps.
🔥 perform Toes-to-bar or holding a weight in hands.

Dips
Make these hard! Choose a difficulty where you have to really try!

Options: perform with feet off the ground --> perform with straight legs on the ground --> perform with bent knees on the ground.

Handstand Push-ups
Shoulder will be smoked, so choose a more conservative option that will end up feeling really hard - sets of 5-7 at a time.

Options: perform HSPU on the box --> perform Pike Push-ups --> reduce to 20 reps.
💪 Elevated Push-ups

21.4
Pick a light load where you can move almost the entire 5-min.
Options: perform 45-sec. of each movement with a 15-sec. rest --> perform 30-sec. of movement with 30-sec. rest.

🤰 Workout

10 Goblet Squats
15 Elevated Push-ups
10 Thrusters
Rest 1-min.
3 Rounds

Rest 2-min.

5-min. AMRAP
5 Deadlifts
5 Hang Power Cleans
5 Push Jerks

Have a question? Chat with your coach.

Get Ready

✅ Weight for all the things!

🪑 chair(s) for dips.

‍

‍

‍

Warm-up

5 Rounds
30-sec. Jump Rope or Toe Taps (🤰)
15-sec. Air Squats
30-sec. Lateral Jump over Jump Rope or Lateral Toe Taps (🤰)
15-sec. Jumping Air Squats or Sumo Squats (🤰)

Then,
1-min. Pigeon Stretch, each leg

See warm-up details
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CrossFit 21.3 & 21.4 Gymparty Version

March 27, 2021

5

-

7

minutes warming up

20

-

minutes working out

21.3 focuses on squatting and gymnastics. The goal is a steady pace, using the 1-min. rest to help reset. Pacing this at around a 7/10 will be key! 21.4 is all about going HARD! In the 1-min. of each movement, you'll experience a lot of back and grip fatigue. No rest between 1-min. intervals.

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.

2021-03-27 CrossFit 21.3 & 21.4 Gymparty Version

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.

Goblet Squats
Goblet Squats

Squatting Movements

Thrusters
Thrusters

Squat + Press Family

V-ups
V-ups

Core Movements

Chair Dips
Chair Dips

Pushing Movements

Handstand Push-up on a Box
Handstand Push-up on a Box

Pressing Movements

Deadlifts
Deadlifts

Hammies

Power Cleans
Power Cleans

It's All in the Hips

Hang Power Cleans
Hang Power Cleans

It's All in the Hips

Push Jerks
Push Jerks

Press Family