CrossFit Open 21.1
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 walks 150 double-unders 21 wall walks 210 double-undersStart CrossFit Open 21.1 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: Standard tape lines, jump rope
Women: Standard tape lines, jump rope
Scaled
Men: Scaled tape lines, single-unders
Women: Scaled tape lines, single-unders
Movements
- Wall Walk
- Double-Unders
Movement standards
Fingers touch start line, walk up to 10-inch tape line, walk back until fingers touch start line before dropping.
Equipment
- Wall with tape
- Jump Rope
Coaching notes by goal
Bulking: Shoulder Volume & Core
Before: 4 sets × 6 Strict Overhead Barbell Press + 3 sets × 10 Scapular Pull-ups.
Pacing: Strict hollow body on wall walks. High mechanical tension on shoulders.
After: 3 sets × 12 Dumbbell Lateral Deltoid Raises.
Nutrition: Surplus (+300 kcal).
Maintaining: Gymnastics Stamina
Before: Calf stretch, wrist stretches, jump rope rhythm.
Pacing: Pace the wall walks from the first round. Don't rush into fatigue before the round of 15.
After: Calf massage, shoulder stretching.
Nutrition: Maintenance calories.
Cutting: Aerobic Efficiency
Before: Light jog, ankle mobility.
Pacing: Relax shoulders on jump rope. Take measured breath at bottom of wall walks.
After: 10 min easy spin.
Nutrition: Deficit (-350 kcal).
Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.