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FRIDAY 20210319

Class Timeline

[Min 0:00-7:00] General Class Warm-up
[Min 7:00-10:00] Heat 1 Specific Warm-up
[Min 10:00–30:00] Heat 1 Workout
[Min 30:00-35:00] Transition / Heat 2 Specific Warm-up
[Min 35:00-55:00] Heat 2 Workout


Warm-up

[General Warm-up] [7 Minutes]
10 Banded Passthru
10 Banded Pull-aparts (Crossbody and Diagonal)
10 Banded Good Mornings
10 Plank Walk-outs to Push-up
10 Bird Dogs
10 Dead Bugs
20 Walking Single Leg Calf Raises
Calf Stretch on Rig

[Specific Warm-up] [3 Minutes]
2-3 Rounds:
6-10 SA Alternating DB Snatch @ Workout Weight
4-6 Burpee Box Jump-overs

* Perform specific warm-up right before your heat. If you’re heat 1, that is right after the general warm-up. If you’re in heat 2, that’s after heat 1 has completed their workout.


Open 21.2

For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

Men use 50-lb. dumbbell and 24-in. box
Women use 35-lb. dumbbell and 20-in. box

Time cap: 20 minutes.

Scaled:
Men use 35-lb. dumbbell and 20-in. box (step-ups permitted)
Women use 20-lb. dumbbell and 20-in. box (step-ups permitted)

Masters (55+):
Men use 35-lb. dumbbell and 24-in. box (step-ups permitted)
Women use 20-lb. dumbbell and 20-in. box (step-ups permitted)

For full equipment details, categories, and scoring options visit: games.crossfit.com/workouts/open/2021/2

Scoring: Reps


Open 21.2 (Foundations / At Home Workout)

For time:
10 alternating snatches
15 burpees
20 alternating snatches
15 burpees
30 alternating snatches
15 burpees
40 alternating snatches
15 burpees
50 alternating snatches
15 burpees

Use a 10-lb. dumbbell or household item for the snatch.
To modify the burpee, omit the push-up portion or elevate the hands during the push-up.

Time cap: 20 minutes.

Scoring: Time

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