CrossFit Open 21.4
Starting when 21.3 ends (at the latest at 15:00), you have 7 minutes to find the heaviest complex of: 1 deadlift 1 clean 1 hang clean 1 jerk Score: the heaviest completed complex, in pounds.Start CrossFit Open 21.4 with the timer
Free. Opens the workout in OpenWorkouts with a timer and score logging.
Loads
Rx
Men: Load of your choice
Women: Load of your choice
Scaled
Men: Same complex with a push press in place of the jerk
Women: Same complex with a push press in place of the jerk
Movements
- Deadlift
- Clean
- Hang Power Clean
- Push Jerk
Movement standards
The bar can't be dropped or released during the complex. The hang clean starts above the knee. Any jerk style; finish with the bar locked out overhead and feet in line.
Equipment
- Barbell
Coaching notes by goal
Bulking: Max Strength
Before: Have plates out and the bar loaded to your opener before 21.3 starts.
Pacing: Three or four attempts. Grip and breath reset at the top of the deadlift; it's a strength test, not a race.
After: 3 × 5 Front Squats at 70% + 3 × 8 Strict Press.
Nutrition: Surplus (+350 kcal). 40g fast carbs and 30g protein within an hour after.
Maintaining: Strength Under Fatigue
Before: Rehearse the complex with an empty bar during the warm-up.
Pacing: Open with a weight you'd hit fresh for three, then two jumps.
After: Easy walk + wrist and shoulder mobility.
Nutrition: Maintenance calories. Electrolytes with 500mg sodium before you start.
Cutting: Technique First
Before: Light complex practice in the warm-up.
Pacing: One solid opener and one heavier attempt; skip big jumps in a deficit.
After: 10 min Zone 2 walk.
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/2021/4; fitnessvolt.com and morningchalkup.com 21.4 coverage