Dave Castro strikes (more!); and this time the blow is double! We looked forward to thelast wod of the Open 2021, which then turned out be double: 21.3 and 21.4.
Yes, you have understood correctly. Not one, but two workouts to close in crazy times. For the official presentation, this time, we had the Panchik family: three brothers crossfitters who are a real force!
Scott, Saxon and Spencer Panchik they enacted a breathtaking dispute, which saw them fight fiercely second by second. Who got the better of it? The legendary Scott, older brother of the Panchik family.
I had a lot of fun watching the Italian broadcast of the event, which made a funny comparison:
Can you imagine it on the eve at the Panchik house? The grandmother who has to cook for three beasts like them ... I think some of them all go into the garden to challenge each other in handstand walk to throw down the whole binge!
Yes ok, I wandered around a lot with my mind. Let's go back to the Open: this time the announcement was brought forward to the afternoon (15:30 pm Pacific time!). And anyway, we finished with the dim, two very heavy training sequences.
Index
the 21.3
A try with 15 minutes of time cap. A marathon of front squats, the long-awaited thruster and 3 movements of gymnastics, each in one of the 3 rounds: toes to bar, chest to bar and muscle up bars.
"Open 21.3"
For Time
15 Front Squats (95/65lbs)
30 Toes-to-Bars
15 Thrusters (95/65lbs)
Rest 1 minute
15 Front Squats (95/65lbs)
30 Chest-to-Bar Pull-Ups
15 Thrusters (95/65lbs)
Rest 1 minute
15 Front Squats (95/65lbs)
30 Muscle-Ups Bars
15 Thrusters (95/65lbs)
Time cap: 15 minutes
the 21.4
After finishing the Open 21.3, the athlete will have to do a complex of weightlifting. With a 7 minute time cap, the wod provides a series of deadlift, clean, hang clean and jerk, With the rep max.
If you thought it was stuff "easy”, When you get to this passage you will change your mind.
"Open 21.4"
Max rep
1 Deadlift
1 Clean
1 Hang Clean
1 Jerk
Time cap: 7 minutes
Times in the Open 21.3 and 21.4
It is worth remembering that with each completed round in 21.3, the athletes must do necessarily 1 minute rest to then start the next session.
However, at the end of the last round with the 30 Bar Muscle Up sequence, the time of 21.4 starts counting. Regardless of having finished the first stage ahead of time.
Who does not finish 21.3 within the limit of the time cap, the time of 21.4 starts counting as soon as the 15 minutes start.
Therefore, the athlete should count what he managed to do within 15 minutes of 21.3 and then begin the 21.4 complex
Here is the video of 21.3 and 21.4