20210312

Warmup:

Line Drills
High knees 30′ and Back
Butt Kickers 30′ and Back
Side Lunge 30′
Heel2Toe 30′
Knee Cradle 30′
Push Up to Inchworm 30′
20 Alternating Calf Stretches in Downward Dog
10 Ankle Circles per side
30 Single Unders
15 L-Leg SUs
15 R-Leg SUs
30 Alternating SUs
30 Double unders or 5 Attempts
3 Wall Walks

Video and pics courtesy of The CrossFit Games.  The 2021 Open starts NOW!!!

WOD:

“Open WOD 21.1”

 

For Time:

1 Wall Walk

10 Double-Unders

3 Wall Walks

30 Double-Unders

6 Wall Walks

60 Double-Unders

9 wall walks

90 Double-Unders

15 Wall Walks

150 Double-Unders

21 Wall Walks

210 Double-Unders

 

Time cap: 15 min.

Prior to starting the workout, the athlete will need to mark two lines on the floor for the wall walks (see Movement Standards section).This workout begins with the athlete standing behind the furthest line from the wall and facing the wall. After the call of “3, 2, 1… go,” the athlete may step over the line, turn around and perform 1 wall walk followed by 10 double-unders. Once the double-unders are complete, the athlete will move back to the wall walks to repeat the sequence. The number of wall walks and double-unders will increase each round. This workout ends when the athlete completes the final rep of the double-unders.The athlete’s score will be the total time it takes to complete the workout or the total number of repetitions completed before the 15-minute time cap.

MOVEMENT STANDARDS

WALL WALK:

• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a tape line at the top of the athlete’s shoulder.
• The edge of the tape that is closest to the wall must be in line with the shoulder.
• This first line will be the start and finish line for each repetition.
• Tape a second line that leaves 10 inches of space between the tape’s far edge and the wall.

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must touch the first tape line (fingers touching is OK).
• Both feet must be touching the ground at the beginning and end of each rep.
• Both hands must remain on the tape until both feet are on the wall and no longer touching the ground

• At the top of the movement, both hands must be touching the 10-inch tape mark before the athlete can descend.
• Any part of the hand may touch the tape line.
• On the descent, the feet must remain on the wall until both hands are touching the first line.

• The rep is credited when the athlete returns to the starting position, with both hands touching the first line and their chest, thighs, and feet touching the ground.
• Any part of the hand may make contact with the tape line.
• Both feet must be touching the ground before starting the next rep.

 

DOUBLE-UNDER

• The rope passes under the feet twice for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts.

 

 

Scaling Options:

For time:

1 scaled wall walk
10 single-unders
3 scaled wall walks
30 single-unders
6 scaled wall walks
60 single-unders
9 scaled wall walks
90 single-unders
15 scaled wall walks
150 single-unders
21 scaled wall walks
210 single-unders

Time cap: 15 min.

MOVEMENT STANDARDS

WALL WALK (SCALED ONLY)

• With the athlete lying down, chest and thighs touching the ground, legs fully extended, and feet together and touching the wall, mark a single tape line at the top of the athlete’s shoulder.
• The edge of the tape that is CLOSEST to the wall must be in line with the shoulder.
• The line must be 2 inches wide

• Every rep begins and ends with the athlete lying down, with their chest, feet, and thighs touching the ground.
• At the start and finish of each rep, both hands must be in front of the tape line.• No part of the hand may be touching the line.
• Both feet must be touching the ground at the beginning and end of each rep.
• Both hands must remain in front of the tape until both feet are on the wall and no longer touching the ground

• The athlete will walk up the wall until both hands are on the other side of the 2-inch tape line.
• The fingers may NOT be touching the tape line
• On the descent, the feet must remain on the wall until both hands are in front of the tape line.
• No part of the hand may be touching the line

• The rep is credited when the athlete returns to the starting position, with their hands in front of the tape line and their chest, thighs, and feet touching the ground.
• Both feet must be touching the ground before starting the next rep.

SINGLE-UNDER (SCALED ONLY)

• For scaled divisions, the rope passes under the feet once for each jump.
• The rope must spin forward for the rep to count.
• Only successful jumps are counted, not attempts

 

For Score cards as well as Foundations versions, adaptive athlete versions of the WOD, click here

 

Cool Down:

Child’s Pose – 2 Min

Calf Stretch on wall or rig – 2 Min per side

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