Open 21.1 - Crossfit Workout

Begin the workout by performing the Wall Walks, starting with 1 rep and incrementing to 21. Focus on maintaining a strong core and control as you walk your feet up the wall, ensuring full shoulder extension at the top.

Following the Wall Walks, transition to the Double-Unders. Begin with 10 reps, increasing to 210. Keep your hands close to your body and use your wrists to generate the rotation of the rope, aiming for efficient jumps to ensure fluidity.

Conclude the workout with a cool-down routine, incorporating stretches particularly for the shoulders, calves, and hamstrings to aid in recovery and improve flexibility.

Scale the wall walks by reducing the number of repetitions to 9-15 for a more manageable workout. Alternatively, perform a scaled version by doing shoulder taps in a plank position or wall holds.

For the double-unders, beginners can simplify the movement by switching to single-unders or reducing the number of repetitions to 10-20. You may also substitute with jumping jacks or lateral jumps if coordination is an issue.

Adjust the total workout time to fit your fitness level, aiming for a completion time of around 10-12 minutes. Focus on form and consistency rather than speed to ensure safety and effective training adaptations.

Your score for the benchmark workout Open 21.1 is calculated by counting the total number of wall walks and double-unders completed within the specified time frame.

Each completed Wall Walk counts as one rep, and for every interval, you need to tally the respective number of reps for both Wall Walks and Double-Unders. For example, if you finish all rounds of Wall Walks (21) and complete 80 Double-Unders, your score would be 21 + 80 = 101 reps total.

Remember, it's crucial to keep track of your performance accurately throughout the workout, as your score reflects both the full rounds completed and any additional reps achieved after finishing the last full round.

Begin with a plan — set a target time based on your fitness level to avoid burnout. Start with steady pacing in the initial rounds, focusing on form and technique. For wall walks, prioritize shoulder mobility; if fatigue sets in, reduce rep speed to maintain control.

When transitioning to double-unders, find a rhythm that allows for consistent jumps without tripping. Practice your jump technique to maximize efficiency, aiming for smooth, unbroken sets.

Stay mentally engaged by counting down the reps, which can help maintain motivation as you approach the final round. Consider a strategy for breaks; keep them short but purposeful to stay in the zone.

Lastly, hydrate well in the days leading up to the workout to ensure peak performance.

A good score for the workout Open 21.1, which consists of wall walks and double-unders, varies by fitness level. For intermediate athletes, completing the workout in around 12-14 minutes is commendable. Advanced participants should aim for a finish time of approximately 9-11 minutes. Elite athletes often achieve times under 8 minutes, showcasing exceptional efficiency and conditioning.

It's important to note that good pacing and muscular endurance are crucial for achieving competitive scores. A well-executed strategy may involve breaking up the wall walks and double-unders to maintain a steady rhythm.

Overall, a time of 8 minutes or less is indicative of an outstanding performance in Open 21.1, reflecting high levels of fitness and proficiency in essential movements.

The benchmark workout Open 21.1 is designed to test an athlete’s overall fitness through a combination of upper body strength and cardiovascular endurance. The Wall Walks engage the shoulders and core, while the escalating reps challenge both strength and stamina.

As the workout progresses, the intensity and volume of Double-Unders test coordination and cardiovascular capacity. Athletes are encouraged to push through the higher rep counts while maintaining form in both movements.

This workout aims to promote resilience under fatigue, requiring participants to find a sustainable pace while navigating the challenges of complex movements. The progressive nature of the rep scheme emphasizes not only physical ability but also mental toughness, essential for achieving personal bests.

The world record for the workout titled Open 21.1 is reported to be around 8 minutes and 15 seconds for elite athletes. This remarkable time showcases the combination of speed and efficiency required to complete the workout's components, which include Wall Walks and Double-Unders.

Elite male competitors often achieve times between 8 minutes and 9 minutes, while elite females tend to score between 9 minutes and 10 minutes. These times reflect an impressive level of fitness and mastery of both movements under fatigue.

Achieving such times requires not only physical strength but also exceptional technique and pacing to maintain high output throughout the workout's demanding structure.