Workout Description

Why This Workout Is Extremely Hard

This is a brutal combination of volume, skill progression, and time pressure. The front squat/thruster couplet creates cumulative leg fatigue while the gymnastics movements escalate dramatically (T2B → C2B → BMU). The 1-minute rest isn't enough for full recovery. Following this with a max-load complex while fatigued makes even experienced athletes struggle. The BMU section alone will stop many CrossFitters.

Benchmark Times for Open 21.3 & 21.4

• Elite: <7:00
• Advanced: 8:00-9:00
• Intermediate: 10:00-11:00
• Beginner: >15:00

Training Focus

This workout develops the following fitness attributes:

• Strength (9/10): The max load complex in 21.4 tests true strength, while 21.3's moderate barbell loads require strength endurance.
• Power (9/10): Bar muscle-ups require explosive power, thrusters test sustained power output, and the Olympic lifting complex demands maximum power.
• Stamina (8/10): High-skill gymnastics movements combined with front squats and thrusters create substantial local muscular fatigue, especially in pulling muscles.
• Flexibility (8/10): Bar muscle-ups, chest-to-bar pull-ups, and thrusters demand significant shoulder mobility and thoracic extension.
• Endurance (7/10): Three rounds of complex gymnastics and barbell cycling with only 1-minute rest creates significant cardiovascular demand, followed by heavy complex testing recovery.
• Speed (7/10): Quick transitions and efficient cycling of movements are crucial under time cap, especially between gymnastics and barbell work.

Movements

• Thruster
• Front Squat
• Chest-to-Bar Pull-Up
• Hang Clean
• Toes-to-Bar
• Jerk
• Deadlift
• Bar Muscle-Up
• Clean

Scaling Options

21.3 Weight Modifications: 65/45lb barbell. Movement Substitutions: Toes-to-bar → Knee raises or V-ups, CTB → Regular pull-ups or ring rows, BMU → Pull-ups + dips. Volume Options: Reduce to 12 reps for squats/thrusters and 20 reps for gymnastics. 21.4 Complex: Scale to power versions (power clean, push jerk). Start with empty barbell and make smaller jumps (10-15lb).

Scaling Explanation

Scale 21.3 if you cannot perform: 15 unbroken front squats at prescribed weight, 5+ consecutive toes-to-bar, 3+ chest-to-bar pull-ups, or any bar muscle-ups. Target completion time should be 12-14 minutes for scaled versions. For 21.4, scale if you cannot maintain solid technique through the full complex at 60% of your max clean and jerk. Focus on movement quality over load - this is not the time to learn new skills.

Intended Stimulus

This is a two-part workout combining a progressive gymnastics/barbell couplet with a heavy complex. Part 1 (21.3) is a 12-15 minute mixed modal test emphasizing glycolytic capacity and skill progression under fatigue. Each round increases technical demand while maintaining load. Part 2 (21.4) tests maximal strength and technical proficiency in Olympic lifting.

Coach Insight

For 21.3: Break up toes-to-bar early (sets of 10 or less). Front squats and thrusters should be done in 2-3 sets max to maintain efficiency. Rest 20-30 seconds between movements. Use the 1-minute breaks strategically to recover for the next round. For CTB and BMU, singles or small sets are acceptable - prioritize successful reps over speed. For 21.4: Have a planned progression of weights. Start at 65-75% of your best complex and make 20-30lb jumps. Save 2-3 attempts for PR weights. Clean grip deadlift position is crucial.

Benchmark Notes

This is a complex workout with two parts. For 21.3, we'll analyze each round: Round 1 (easiest movements): - Front Squats (15): 30-35s - Toes-to-Bar (30): 60-75s - Thrusters (15): 35-40s + transitions: 15s Total: ~140s Round 2 (harder with CTB): - Front Squats: 35-40s (slight fatigue) - CTB Pull-ups (30): 75-90s - Thrusters: 40-45s + transitions: 15s Total: ~170s Round 3 (hardest with BMU): - Front Squats: 40-45s - Bar Muscle-Ups (30): 120-150s (including failed attempts) - Thrusters: 45-50s + transitions: 15s Total: ~240s With 1-minute mandatory rests (120s total), elite athletes should complete 21.3 in ~670s. For 21.4, the complex is similar to Grace-style workouts but with technical requirements. Elite athletes need 3-4 attempts to hit max load in 7 minutes. Using Amanda (muscle-up + barbell complex) as primary anchor and scaling for increased volume. Final targets (21.3 + 21.4 combined): Male: L10: 7:00-8:00 L5: 11:00-12:00 L1: 15:00 (time cap) Female: L10: 8:00-9:00 L5: 12:00-13:00 L1: 15:00 (time cap)

Modality Profile

Out of 9 movements: 3 gymnastics movements (Toes-to-Bar, Chest-to-Bar Pull-Up, Bar Muscle-Up) and 6 weightlifting movements (Front Squat, Thruster, Deadlift, Clean, Hang Clean, Jerk). No monostructural movements. Rounded to nearest 10% gives 30/0/70 split.

Similar Workouts to Open 21.3 & 21.4

If you enjoy Open 21.3 & 21.4, you might also like these similar CrossFit WODs:

• Unknown Heroes (81% similar) - For Time 21 Front Squats (95/65 lb) 21 Pull-Ups 21 Sumo Deadlifts (95/65 lb) 21 Push-Ups 21 Push Pre...
• Pilchuck (81% similar) - 6 Rounds For Time 10 Front Squats (225/155 lb) 24 Kettlebell Swings (2/1.5 pood) 14 Burpee Box Jump ...
• Three Wise Men (81% similar) - For Time 3 Rounds of: 5 Hang Squat Snatches (185/125 lb) 10 Bar Facing Burpees Then, 3 Rounds of: 1...
• Painstorm VIII (81% similar) - For time: 15 Muscle-Ups Then, 5 rounds of: 15 reps of: 1 Snatch Balance + Overhead Lunge (Left) + O...
• Open 15.1 & 15.1A (81% similar) - Two Parts in 15 minutes (15.1) AMRAP in 9 minutes 15 Toes-to-Bars 10 Deadlifts (115/75 lb) 5 Snatche...
• Macho Man (80% similar) - EMOM for as Long as Possible 3 Power Cleans (185/135 lb) 3 Front Squats (185/135 lb) 3 Jerks (185/13...
• Patrick Brown (80% similar) - For Time 3 Rounds of: 5 Back Squats (315/225 lb) 30 Box Jumps (24/20 in) Then, 3 Rounds of: 5 Deadl...
• Legend (80% similar) - 6 Rounds for Time 12 Thrusters (135/95 lb) 5 Clean-and-Jerks (135/95 lb) 7 Lateral Burpees 5 Snatche...

These WODs similar to Open 21.3 & 21.4 share comparable training demands, time domains, and movement patterns.