CrossFit Open 21.2

ByJohn Singleton
open crossfit 21.2

All the info you need about 21.2 in one place.

Event number two of the 2021 Crossfit Open is a blast from the past! This is great news for those looking to improve their score instantly or for the data crazy person in your gym’s friend group.

If you want to find out just about everything we learned in 2017 from coaching some of the best athletes in the world, and how you can apply that knowledge to improve your own performance, keep on reading.

What is the CrossFit Open 21.2?

For time:
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

22,5kg 50-lb / 15kg 50-lb dumbbell, 61cm 24-in / 51cm 20-in box

Time cap: 20 min.

Workout Standards

OFFICIAL SCORECARD

Dumbbell Snatch

  • The dumbbell snatch starts with both heads of the dumbbell on the ground.
  • The athlete must lift the dumbbell overhead in one motion. A clean and jerk is not allowed.
  • Touch-and-go is permitted. Bouncing the dumbbell is not allowed.
  • Athletes must alternate arms after each repetition and
    may not alternate until a successful rep is achieved.
  • The athlete may not use the non-lifting hand or arm to
    assist by making contact with the legs or other parts of the body during the repetition.
  • At the top, the athlete’s arms, hips, and knees must be fully locked out, with the dumbbell clearly over the middle of the athlete’s body when viewed from profile.
  • The rep is credited once the athlete has reached lockout.
  • The athlete may choose to do a split snatch. However, both feet must return in line under the athlete’s body while the dumbbell is locked out overhead for the repetition to count.
  • Athletes may not receive any assistance in resetting the dumbbell.

Burpee Box Jump

  • The burpee box jump-over starts with the athlete facing the box while touching their chest and thighs to the ground and finishes with the athlete jumping over the box.
  • In the bottom position, the center of the athlete’s chest must be on the line, and the feet and hands must be straddling the line.
  • Athletes may step or jump in and out of the push-up position.
  • A two-foot takeoff is always required, and only the athlete’s feet may touch the box.
  • After landing on the box, the athlete may jump or step off to the other side.
  • Alternatively, the athlete may jump completely over the box.
  • If jumping over the box, the feet must pass over the box, not around it, and the athlete must use a two-foot landing.
  • There is no requirement to stand tall while on top of the box.
  • Each rep is counted when the athlete lands on the ground on the opposite side of the box. From there, they may begin their next rep.

Quick Tips Strategy:

First Thoughts:

A repeat always gives us a lot more information.

Therefore we can use that to our advantage. Check your 2017 times to ball park the score you should be looking to achieve, or better, improve on.

The fact is since 2017 (when the DB was introduced to The Open) we are a lot more used to DB work so we wouldn’t expect the Low Back to be as much of a problem this time around. Plus, a major fraction of the population has beet getting fairly acquainted with the dumbbell thanks to “lockdown training”

Considering this was a new movement in 2017 we expect to see both a top time improvement and also a shift in the average times, both becoming better.

Pacing Ideas:

You can divide the workout into 2 separate sections:

Rep scheme 10 to 30 stay steady and moving, you shouldn’t be hurting too hard.

Rep scheme 40 to 50, this is where you need to start pushing and expect a little hurt to be kicking in.

The break down:

1st Round:
You can go a little harder, to get into the workout.
2nd Round:
Smooth and Steady
3rd Round:
Smooth and Steady
4th Round:
Aim to start pushing now, it may hurt a little but you have to keep it up.
5h Round:
The end is in sight and you know what to do.

Specific Movement pacing:

DB Snatches:

Top 5% you shouldn’t need to break the DB snatches, unbroken will be fine. If you arent going for a sub 13 time, breaking the DB snatches into manageable sets will be fine so you can maintain the speed.

Burpee Box Jump Overs:

Consistency is KEY, you can always adjust your pace on the DB snatch but will want maintain the same splits on the burpees.

The Equipment Set Up:

Simple: Keep everything close. DB on the side of the Box. Throughout the workout you should be in a position to keep on moving with the burpees, therefore a close set up of you equipment will force you to stay more disciplined and limit rest times on the transitions.

Movement Breakdown:

Alternating DB Snatch:

Muscle Snatch or Pop Power Snatch: Stronger athletes can maintain the muscle throughout, if you aren’t as strong yett hen use the power to your advantage.

Keep a close DB path.

Keep relaxed and breathe on every rep.

Dont let the shoulder go below the hip, this will be too taxing for the low back. Trying to keep your eyes/gaze fixed over the horizon will help with staying as upright as possible.

Burpee Box Jump Over:

Staying low on the Jump: Slightly faster and favours shorter/squat dominant athlete.

Staying high on the Jump: Slightly slower but favours taller/explosive/deadlift dominant athletes.

99% of athletes will need to step up from the burpee.

Warm Up:

10 Minutes on either the Bike or Row. Slow steady pace.

Low Back Wall Ball Warm Up:

Movement 1
Movement 2
Movement 3

20 – 30 reps of each movement.

GHD Back extension:

20 – 30 reps GHD back extension, controlled (for lower back blood flow and tissue tolerance). If no GHD available: 5 – 10 reps of a Jefferson curl

Then build up to the weight and box jump height.

Finally:
4 Min EMOM:

1. 6 Alt DB Snatch 1 x 50/35lbs DB.
2. 4 Burpee Box Jump Overs.

Use these 4 minutes to find your steady pace.

Make sure your heart rate is elevated and you are sweaty before you start.

If you feel sufficiently warmed up, rest 2-3 minutes then go time!

Hot Tips:

Switch the DB in the air, it is a lot more efficient and saves the low back, even for less experienced athletes.

Step up for the Burpee to keep the heart rate lower.

Use sweat bands on wrists as needed, there is no time to chalk if you want to have a competitive score.


Tape your thumbs – if you know – you know… and if you don’t, just trust us on this one.

FUELING 

With a 20 minute time cap for most athletes this event pushes a longer workout time domain. Therefore, fueling correctly will be crucial! Here are some of the biggest takeaways from our TP Nutrition team.

Major key notes:

  • You fuel a workout throughout the week not just the day of. Aim to keep carb and protein intake adequate to your needs all week long and increase carbs the day prior to maximize glycogen stocks.
  • Burpee + box jumps + lots of bending= a rollercoaster for your digestive track. The day of the event you should aim to eat foods you know are easy to digest and give yourself plenty of time to do so.
  • Recovery is key: don’t forget 21.3 is around the corner so do everything you can to jump start recovery for the next event.

Hot tips:

  • Eat a meal composed of mostly easy to digest protein and a mix of simple and complex carbs. Ex. Oatmeal with fruit+granola and a side of egg whites or protein powder.
  • Allow AT LEAST 2 hours to digest, no one wants food dancing the Macarena in their stomach while doing burpees.
  • Limit fat and fiber, they’ll slow down digestion and energy uptake.
  • DON’T consume any new foods! Stick to food your body is “used to” for optimal digestion.
  • If you feel nauseous you can consider breaking up the meal in two and making half of it a liquid meal to have no closer than an hour before the event.
  • Supplements: caffeine is your friend. Just don’t overdo it, stick to an intake you’re familiar with about 1 hour out from the event. Both beetroot and creatine need to be preloaded so taking them only for one day won’t make a difference. If you’ve been loading them then feel free to drink up.
  • Post event: as soon as you catch your breath aim to consume 20-30g of protein and an 30g plus of carbs favoring the less complex ones in this case. After a couple hours try to get in a more complete meal rich in micronutrients as well with at least 30g of protein.
  • Lastly don’t forget to stay hydrated, just try to cut off “excessive” drinking 30 minutes out. You can sip on a sweet beverage in the lead up to the start, data shows that just tasting something sweet (even artificially sweetened) helps improve performance.
CHECK OUR NUTRITION PROGRAM

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