CrossFit Open 21.3

21.3For Time · 15:00

For time:
15 front squats
30 toes-to-bars
15 thrusters
Rest 1 minute
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Rest 1 minute
15 front squats
30 bar muscle-ups
15 thrusters

Go straight into 21.4 when you finish (or at 15:00).

Start CrossFit Open 21.3 with the timer

Free. Opens the workout in OpenWorkouts with a timer and score logging.

Loads

Rx

Men: 95 lb (43 kg)

Women: 65 lb (29 kg)

Scaled

Men: 65 lb (29 kg); hanging knee raises, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Women: 45 lb (20 kg); hanging knee raises, then chin-over-bar pull-ups, then chest-to-bar pull-ups

Movements

Front Squat
Toes-to-Bar
Thruster
Chest-to-Bar Pull-Up
Bar Muscle-Up

Movement standards

Front squats: hip crease below the knee, bar in the front rack. Both feet touch the bar on toes-to-bars. The 1-minute rests are part of the clock.

Equipment

Barbell
Pull-up Bar

Coaching notes by goal

Bulking: Gymnastics Strength

Before: 4 sets × 4 Strict Pull-Ups (weighted) + 3 × 5 Front Squats at 75%.

Pacing: Front squats and thrusters unbroken; the gymnastics sets are the variable. Use every second of the rest.

After: 3 × 10 Chest-Supported Rows + 3 × 12 Hanging Knee Raises.

Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.

Maintaining: Gymnastics Endurance

Before: Kip swings, 2 rounds of 5 front squats + 6 toes-to-bar + 5 thrusters + 3 chest-to-bar.

Pacing: Plan your gymnastics sets before the clock starts (e.g. toes-to-bar 10-10-10). Start each rest already breathing slowly.

After: Lat and hip flexor stretch + 6 min easy bike.

Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.

Cutting: Controlled Intensity

Before: 6 min easy cardio + shoulder prep.

Pacing: Small gymnastics sets well short of failure and an even barbell pace.

After: 12 min Zone 2 walk after 21.4.

Nutrition: Deficit (-350 kcal), 2.2g/kg protein, zero-calorie electrolytes.

Coaching notes are OpenWorkouts' own suggestions, not part of the official workout.

Source: games.crossfit.com/workouts/open/2021/3; fitnessvolt.com and morningchalkup.com 21.3 coverage