{"count":4,"workouts":[{"competitions_workout_ids":[1451],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"<p><a href=\"https://games.crossfit.com/workouts/open/2021/1\" target=\"_blank\">View complete workout details</a></p>\n","tiebreak":null,"video_submission_standards":null,"workout":"<h2><strong>Workout Description &amp; Scorecard</strong></h2>\n<p><strong>INDIVIDUAL &amp; AGE GROUP</strong></p>\n<ul>\n<li>\u00a0 \u00a0<a href=\"https://s3.amazonaws.com/crossfitpubliccontent/2-Open21-1_ScoreStandards-RxScaledMasters-wnuey63get21.pdf\" target=\"_blank\">Rx&#8217;d and Scaled</a></li>\n<li>\u00a0 \u00a0<a href=\"https://s3.amazonaws.com/crossfitpubliccontent/3-Open21-1_ScoreStandards-Foundations-47ednj763g.pdf\" target=\"_blank\">Foundations</a></li>\n<li>\u00a0\u00a0\u00a0<a href=\"https://s3.amazonaws.com/crossfitpubliccontent/4-Open21-1_ScoreStandards-EquipFree-54sjduye7g23.pdf\" target=\"_blank\">Equipment Free</a></li>\n</ul>\n<p><strong>\u00a0ADAPTIVE</strong></p>\n<ul>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/5-Open21-1_ScoreStandards-Adap-UpperE-dhy76ebsghw5.pdf\" target=\"_blank\">Upper Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/6-Open21-1_ScoreStandards-Adap-LowerE-dhy7eystg.pdf\" target=\"_blank\">Lower Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/7-Open21-1_ScoreStandards-Adap-Neuro-iue763hd.pdf\" target=\"_blank\">Multi-Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/8-Open21-1_ScoreStandards-Adap-Vision-oi74hey6.pdf\" target=\"_blank\">Vision</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/9-Open21-1_ScoreStandards-Adap-shortSt-f9004ju73.pdf\" target=\"_blank\">Short Stature</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/10-Open21-1_ScoreStandards-Adap-SeatedW-hip-4hhey73.pdf\" target=\"_blank\">Seated with hip function</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/11-Open21-1_ScoreStandards-Adap-SeatedWO-hip-48df48f.pdf\" target=\"_blank\">Seated without hip function</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/12-Open21-1_ScoreStandards-Adap-Intel-74hyye63.pdf\" target=\"_blank\">Intellectual</a></p>\n</li>\n</ul>\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2021-03-16T00:00:00Z","start":"2021-03-12T01:00:00Z"},"division_group":null,"division_groups":[],"drupal_id":12470,"event_name":"Event 1","id":"wp178866","label":"21.1","media":{"hero":null,"movements":[{"alt":"NOBULL CrossFit Open","title":"Click the Workout Description icon to download your scorecard and complete workout details for your division.","url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083804/CFG-NOBULL-comp-page-MS.png"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083802/CFG21-thumb-weoifnw0e923.jpg"},"youtube_video_id":"NnBprGSacak"},"meta":{"description":"INDIVIDUAL & AGE GROUP ADAPTIVE","title":"21.1"},"ordinal":1,"pdf_link":"https://games-assets.crossfit.com/1-Open21-1-Scorecards_ALL-dhenu7364gd_0.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083803/Partners_230x130_FitAid.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083803/Partners_230x130_FitAid.png","url":"http://cf.games/21_fitaid"},"variants":[{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":"https://games-assets.crossfit.com/s3fs-public/2021-08/CrossFitGames_Rulebook.pdf","prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 wall walk<br />\n10 double-unders<br />\n3 wall walks<br />\n30 double-unders<br />\n6 wall walks<br />\n60 double-unders<br />\n9 wall walks<br />\n90 double-unders<br />\n15 wall walks<br />\n150 double-unders<br />\n21 wall walks<br />\n210 double-unders</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 scaled wall walk<br />\n10 single-unders<br />\n3 scaled wall walks<br />\n30 single-unders<br />\n6 scaled wall walks<br />\n60 single-unders<br />\n9 scaled wall walks<br />\n90 single-unders<br />\n15 scaled wall walks<br />\n150 single-unders<br />\n21 scaled wall walks<br />\n210 single-unders</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 bear crawl<br />\n10 jumping jacks<br />\n3 bear crawls<br />\n30 jumping jacks<br />\n6 bear crawls<br />\n60 jumping jacks<br />\n9 bear crawls<br />\n90 jumping jacks<br />\n15&nbsp; bear crawls<br />\n150 jumping jacks<br />\n21 bear crawls<br />\n210 jumping jacks</p>\n<p dir=\"ltr\"><em>The bear crawl can be modified by placing the hands on an elevated surface and simulating the walking motion by bringing the knees to the chest.</em></p>\n<p dir=\"ltr\"><em>The jumping jacks can be modified to a \u201cstepping jack\u201d if needed.</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"foundations"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 wall walk<br />\n10 lateral jumps&nbsp;<br />\n3 wall walks<br />\n30 lateral jumps<br />\n6 wall walks<br />\n60 lateral jumps<br />\n9 wall walks<br />\n90 lateral jumps<br />\n15 wall walks<br />\n150 lateral jumps<br />\n21 wall walks<br />\n210 lateral jumps</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"equipment_free"},{"divisions":[{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + push-up<br />\n10 DB core twists<br />\n3 sets of alternating shoulder taps + push-ups<br />\n30 DB core twists<br />\n6 sets of alternating shoulder taps + push-ups<br />\n60 DB core twists<br />\n9 sets of alternating shoulder taps + push-ups<br />\n90 DB core twists<br />\n15 sets of alternating shoulder taps + push-ups<br />\n150 DB core twists<br />\n21 sets of alternating shoulder taps + push-ups<br />\n210 DB core twists</p>\n<p dir=\"ltr\"><em>15-lb. dumbbell</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + push-up<br />\n10 DB core twists<br />\n3 sets of alternating shoulder taps + push-ups<br />\n30 DB core twists<br />\n6 sets of alternating shoulder taps + push-ups<br />\n60 DB core twists<br />\n9 sets of alternating shoulder taps + push-ups<br />\n90 DB core twists<br />\n15 sets of alternating shoulder taps + push-ups<br />\n150 DB core twists<br />\n21 sets of alternating shoulder taps + push-ups<br />\n210 DB core twists</p>\n<p dir=\"ltr\"><em>25-lb. dumbbell</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + push-up<br />\n10 DB core twists<br />\n3 sets of alternating shoulder taps + push-ups<br />\n30 DB core twists<br />\n6 sets of alternating shoulder taps + push-ups<br />\n60 DB core twists<br />\n9 sets of alternating shoulder taps + push-ups<br />\n90 DB core twists<br />\n15 sets of alternating shoulder taps + push-ups<br />\n150 DB core twists<br />\n21 sets of alternating shoulder taps + push-ups<br />\n210 DB core twists</p>\n<p dir=\"ltr\"><em>20-lb. dumbbell</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + push-up<br />\n10 DB core twists<br />\n3 sets of alternating shoulder taps + push-ups<br />\n30 DB core twists<br />\n6 sets of alternating shoulder taps + push-ups<br />\n60 DB core twists<br />\n9 sets of alternating shoulder taps + push-ups<br />\n90 DB core twists<br />\n15 sets of alternating shoulder taps + push-ups<br />\n150 DB core twists<br />\n21 sets of alternating shoulder taps + push-ups<br />\n210 DB core twists</p>\n<p dir=\"ltr\"><em>35-lb. dumbbell</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + knee push-up<br />\n10 lateral hops<br />\n3 sets of alternating shoulder taps + knee push-ups<br />\n30 lateral hops<br />\n6 sets of alternating shoulder taps + knee push-ups<br />\n60 lateral hops<br />\n9 sets of alternating shoulder taps + knee push-ups<br />\n90 lateral hops<br />\n15 sets of alternating shoulder taps + knee push-ups<br />\n150 lateral hops<br />\n21 sets of alternating shoulder taps + knee push-ups<br />\n210 lateral hops</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + push-up<br />\n10 double-unders<br />\n3 sets of alternating shoulder taps + push-ups<br />\n30 double-unders<br />\n6 sets of alternating shoulder taps + push-ups<br />\n60 double-unders<br />\n9 sets of alternating shoulder taps + push-ups<br />\n90 double-unders<br />\n15 sets of alternating shoulder taps + push-ups<br />\n150 double-unders<br />\n21 sets of alternating shoulder taps + push-ups<br />\n210 double-unders</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 hand-release knee push-up<br />\n10 lateral hops<br />\n3 hand-release knee push-ups<br />\n30 lateral hops&nbsp;<br />\n6 hand-release knee push-ups<br />\n60 lateral hops<br />\n9 hand-release knee push-ups<br />\n90 lateral hops<br />\n15 hand-release knee push-ups<br />\n150 lateral hops<br />\n21 hand-release knee push-ups<br />\n210 lateral hops</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + push-up<br />\n10 single-unders<br />\n3 sets of alternating shoulder taps + push-ups<br />\n30 single-unders<br />\n6 sets of alternating shoulder taps + push-ups<br />\n60 single-unders<br />\n9 sets of alternating shoulder taps + push-ups<br />\n90 single-unders<br />\n15 sets of alternating shoulder taps + push-ups<br />\n150 single-unders<br />\n21 sets of alternating shoulder taps + push-ups<br />\n210 single-unders</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 alternating lunge + burpee<br />\n10 double-unders<br />\n3 alternating lunges + burpees<br />\n30 double-unders<br />\n6 alternating lunges + burpees<br />\n60 double-unders<br />\n9 alternating lunges + burpees<br />\n90 double-unders<br />\n15 alternating lunges + burpees<br />\n150 double-unders<br />\n21 alternating lunges + burpees<br />\n210 double-unders</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"},{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">1 set of alternating shoulder taps + push-up<br />\n10 double-unders<br />\n3 sets of alternating shoulder taps + push-ups<br />\n30 double-unders<br />\n6 sets of alternating shoulder taps + push-ups<br />\n60 double-unders<br />\n9 sets of alternating shoulder taps + push-ups<br />\n90 double-unders<br />\n15 sets of alternating shoulder taps + push-ups<br />\n150 double-unders<br />\n21 sets of alternating shoulder taps + push-ups<br />\n210 double-unders</p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p>1 wall walk<br />\n10 lateral jumps&nbsp;<br />\n3 wall walks<br />\n30 lateral jumps<br />\n6 wall walks<br />\n60 lateral jumps<br />\n9 wall walks<br />\n90 lateral jumps<br />\n15 wall walks<br />\n150 lateral jumps<br />\n21 wall walks<br />\n210 lateral jumps</p>\n<p>Time cap: 15 min.</p>\n","type":"equipment_free"}],"weekday":null,"year":2021},{"competitions_workout_ids":[1452],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"<p><a href=\"https://games.crossfit.com/workouts/open/2021/2\" target=\"_blank\">View complete workout details</a></p>\n","tiebreak":null,"video_submission_standards":null,"workout":"<h2><strong>Workout Description &amp; Scorecard</strong></h2>\n<p><strong>INDIVIDUAL &amp; AGE GROUP\u00a0</strong></p>\n<ul>\n<li>\u00a0<a href=\"https://s3.amazonaws.com/crossfitpubliccontent/2-RxScaledMast-21-2Open-j873hywgab1dgew9.pdf\" target=\"_blank\">Rx&#8217;d and Scaled</a></li>\n<li>\u00a0<a href=\"https://s3.amazonaws.com/crossfitpubliccontent/3-Foundations-21-2Open-77rhehdbwet53s.pdf\" target=\"_blank\">Foundations</a></li>\n<li>\u00a0<a href=\"https://s3.amazonaws.com/crossfitpubliccontent/4-EFree-21-2Open-llkdue7ywgbsv10h.pdf\" target=\"_blank\">Equipment Free</a></li>\n</ul>\n<p><strong>\u00a0 \u00a0ADAPTIVE</strong></p>\n<ul>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/5-ADAP_UE-21-2Open-aqwwue77612d.pdf\" target=\"_blank\">Upper Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/6-ADAP_LE-21-2Open-7435hd2psDfy6.pdf\" target=\"_blank\">Lower Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/7-ADAP_Neuro-21-2Open-sd03DeRfd.pdf\" target=\"_blank\">Multi-Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/8-ADAP_Visual-21-2Open-00ud87s3wd.pdf\" target=\"_blank\">Vision</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/9-ADAP_ShortSt-21-2Open-123derhd7eSd.pdf\" target=\"_blank\">Short Stature</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/10-ADAP_SwHF-21-2Open-47sd5fCvf.pdf\" target=\"_blank\">Seated with hip function</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/11-ADAP_SwoHF-21-2Open-asw2jdn4a.pdf\" target=\"_blank\">Seated without hip function</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/12-ADAP_Intel-21-2Open-2wd4Df65Gg.pdf\" target=\"_blank\">Intellectual</a></p>\n</li>\n</ul>\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2021-03-23T00:00:00Z","start":"2021-03-19T00:00:00Z"},"division_group":null,"division_groups":[],"drupal_id":12490,"event_name":null,"id":"wp178867","label":"21.2","media":{"hero":null,"movements":[{"alt":"Click the Workout Description icon to download your scorecard and complete workout details for your division.","title":"Click the Workout Description icon to download your scorecard and complete workout details for your division.","url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083811/CFG-NOBULL-comp-page-MS_0.png"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083809/21-2-all-thumb_0.jpg"},"youtube_video_id":"YqQPYmwJexA"},"meta":{"description":"INDIVIDUAL & AGE GROUP ADAPTIVE","title":"21.2"},"ordinal":2,"pdf_link":"https://games-assets.crossfit.com/1-CFOpen21too-ComboScorecards-8763hdbhey352d.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083810/Sponsors_230x130_US-ARMY_r2-01.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083810/Sponsors_230x130_US-ARMY_r2-01.png","url":"https://www.goarmy.com"},"variants":[{"divisions":[{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p><em>35-lb. dumbbell, 20-in. box</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p><em>50-lb. dumbbell, 24-in. box</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>20-lb. dumbbell, 20-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>35-lb. dumbbell, 20-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>20-lb. dumbbell, 20-in. box&nbsp;</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>35-lb. dumbbell, 24-in. box&nbsp;</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>10-lb. dumbbell, 20-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>20-lb. dumbbell, 24-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>20-lb. dumbbell, 20-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>35-lb. dumbbell, 24-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>10-lb. dumbbell, 20-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p dir=\"ltr\"><em>20-lb. dumbbell, 20-in. box (step-ups permitted)</em></p>\n<p dir=\"ltr\">Time cap: 20 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"},{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"},{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"},{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"},{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"},{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"},{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"},{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"},{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"},{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"},{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"},{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 hang squat snatches<br />\n15 burpee broad jumps, 36 in.<br />\n20 hang squat snatches<br />\n15 burpee broad jumps, 36 in.<br />\n30 hang squat snatches<br />\n15 burpee broad jumps, 36 in.<br />\n40 hang squat snatches<br />\n15 burpee broad jumps, 36 in.<br />\n50 hang squat snatches<br />\n15 burpee broad jumps, 36 in.</p>\n<p><em>Use a stick or PVC pipe to complete the hang squat snatches.&nbsp;</em></p>\n<p>Time cap: 20 min.</p>\n","type":"equipment_free"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":9,"label":"Men (60+)","slug":"men-60"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":10,"label":"Women (60+)","slug":"women-60"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"},{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"},{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"},{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"},{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"},{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"},{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"},{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"},{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"},{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"},{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"},{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 alternating snatches<br />\n15 burpees<br />\n20 alternating snatches<br />\n15 burpees<br />\n30 alternating snatches<br />\n15 burpees<br />\n40 alternating snatches<br />\n15 burpees<br />\n50 alternating snatches<br />\n15 burpees</p>\n<p><em>Use a 10-lb. dumbbell or household item for the snatch.<br />\nTo modify the burpee, omit the push-up portion or elevate the hands during the push-up.</em></p>\n<p>Time cap: 20 minutes</p>\n","type":"foundations"},{"divisions":[{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 lap DB snatches<br />\n15 chair U-turns<br />\n20 lap DB snatches<br />\n15 chair U-turns<br />\n30 lap DB snatches<br />\n15 chair U-turns<br />\n40 lap DB snatches<br />\n15 chair U-turns<br />\n50 lap DB snatches<br />\n15 chair U-turns</p>\n<p><em>15-lb. dumbbell; 20 inches for U-turns</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 lap DB snatches<br />\n15 chair U-turns<br />\n20 lap DB snatches<br />\n15 chair U-turns<br />\n30 lap DB snatches<br />\n15 chair U-turns<br />\n40 lap DB snatches<br />\n15 chair U-turns<br />\n50 lap DB snatches<br />\n15 chair U-turns</p>\n<p><em>25-lb. dumbbell; 20 inches for U-turns</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 lap DB snatches<br />\n15 chair U-turns<br />\n20 lap DB snatches<br />\n15 chair U-turns<br />\n30 lap DB snatches<br />\n15 chair U-turns<br />\n40 lap DB snatches<br />\n15 chair U-turns<br />\n50 lap DB snatches<br />\n15 chair U-turns</p>\n<p><em>20-lb. dumbbell; 20 inches for U-turns</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 lap DB snatches<br />\n15 chair U-turns<br />\n20 lap DB snatches<br />\n15 chair U-turns<br />\n30 lap DB snatches<br />\n15 chair U-turns<br />\n40 lap DB snatches<br />\n15 chair U-turns<br />\n50 lap DB snatches<br />\n15 chair U-turns</p>\n<p><em>35-lb. dumbbell; 20 inches for U-turns</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 hang dumbbell snatches<br />\n15 knee burpees<br />\n20 hang dumbbell snatches<br />\n15 knee burpees<br />\n30 hang dumbbell snatches<br />\n15 knee burpees<br />\n40 hang dumbbell snatches<br />\n15 knee burpees<br />\n50 hang dumbbell snatches<br />\n15 knee burpees</p>\n<p><em>20-lb. dumbbell</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 hang dumbbell snatches<br />\n15 knee burpees<br />\n20 hang dumbbell snatches<br />\n15 knee burpees<br />\n30 hang dumbbell snatches<br />\n15 knee burpees<br />\n40 hang dumbbell snatches<br />\n15 knee burpees<br />\n50 hang dumbbell snatches<br />\n15 knee burpees</p>\n<p><em>35-lb. dumbbell</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee broad jumps<br />\n20 dumbbell snatches<br />\n15 burpee broad jumps<br />\n30 dumbbell snatches<br />\n15 burpee broad jumps<br />\n40 dumbbell snatches<br />\n15 burpee broad jumps<br />\n50 dumbbell snatches<br />\n15 burpee broad jumps</p>\n<p><em>20-lb. dumbbell, 2-inch-wide tape line</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee broad jumps<br />\n20 dumbbell snatches<br />\n15 burpee broad jumps<br />\n30 dumbbell snatches<br />\n15 burpee broad jumps<br />\n40 dumbbell snatches<br />\n15 burpee broad jumps<br />\n50 dumbbell snatches<br />\n15 burpee broad jumps</p>\n<p><em>35-lb. dumbbell, 2-inch-wide tape line</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee broad jumps<br />\n20 dumbbell snatches<br />\n15 burpee broad jumps<br />\n30 dumbbell snatches<br />\n15 burpee broad jumps<br />\n40 dumbbell snatches<br />\n15 burpee broad jumps<br />\n50 dumbbell snatches<br />\n15 burpee broad jumps</p>\n<p><em>15-lb. dumbbell, 2-inch-wide tape line</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee broad jumps<br />\n20 dumbbell snatches<br />\n15 burpee broad jumps<br />\n30 dumbbell snatches<br />\n15 burpee broad jumps<br />\n40 dumbbell snatches<br />\n15 burpee broad jumps<br />\n50 dumbbell snatches<br />\n15 burpee broad jumps</p>\n<p><em>25-lb. dumbbell, 2-inch-wide tape line</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 hang dumbbell snatches<br />\n15 burpees&nbsp;<br />\n20 hang dumbbell snatches<br />\n15 burpees&nbsp;<br />\n30 hang dumbbell snatches<br />\n15 burpees<br />\n40 hang dumbbell snatches<br />\n15 burpees&nbsp;<br />\n50 hang dumbbell snatches<br />\n15 burpees&nbsp;</p>\n<p><em>35-lb. dumbbell</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 hang dumbbell snatches<br />\n15 burpees&nbsp;<br />\n20 hang dumbbell snatches<br />\n15 burpees&nbsp;<br />\n30 hang dumbbell snatches<br />\n15 burpees<br />\n40 hang dumbbell snatches<br />\n15 burpees&nbsp;<br />\n50 hang dumbbell snatches<br />\n15 burpees&nbsp;</p>\n<p><em>50-lb. dumbbell</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p><em>35-lb. dumbbell, 20-in. box</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n20 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n30 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n40 dumbbell snatches<br />\n15 burpee box jump-overs<br />\n50 dumbbell snatches<br />\n15 burpee box jump-overs</p>\n<p><em>50-lb. dumbbell, 24-in. box</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpees (no jumps)<br />\n20 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;<br />\n30 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;<br />\n40 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;<br />\n50 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;</p>\n<p><em>35-lb. dumbbell</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For time:</p>\n<p dir=\"ltr\">10 dumbbell snatches<br />\n15 burpees (no jumps)<br />\n20 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;<br />\n30 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;<br />\n40 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;<br />\n50 dumbbell snatches<br />\n15 burpees (no jumps)&nbsp;</p>\n<p><em>50-lb. dumbbell</em></p>\n<p>Time cap: 20 min.</p>\n","type":"rx"}],"weekday":null,"year":2021},{"competitions_workout_ids":[1453,1454],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":"<p><a href=\"https://games.crossfit.com/workouts/open/2021/3\" target=\"_blank\">View complete workout details</a></p>\n","tiebreak":null,"video_submission_standards":null,"workout":"<h2><strong>Workout Description &amp; Scorecard</strong></h2>\n<p><strong>INDIVIDUAL &amp; AGE GROUP</strong></p>\n<ul>\n<li><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf\" target=\"_blank\">Rx&#8217;d and Scaled</a></li>\n<li><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/3-21-3-Scorecards-Foundations-sjnhey653bdge523da.pdf\" target=\"_blank\">Foundations</a></li>\n<li><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/4-21-3-Scorecards-EquipFree-sjnhey653bdge523da.pdf\" target=\"_blank\">Equipment Free</a></li>\n</ul>\n<p><strong>\u00a0 \u00a0ADAPTIVE</strong></p>\n<ul>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/5-21-3-Scorecards-Adap-UE-sjnhey653bdge523da.pdf\" target=\"_blank\">Upper Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/6-21-3-Scorecards-Adap-LE-sjnhey653bdge523da.pdf\" target=\"_blank\">Lower Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/7-21-3-Scorecards-Adap-Neuro-sjnhey653bdge523da.pdf\" target=\"_blank\">Multi-Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/8-21-3-Scorecards-Adap-Vision-sjnhey653bdge523da.pdf\" target=\"_blank\">Vision</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/9-21-3-Scorecards-Adap-ShortSt-sjnhey653bdge523da.pdf\" target=\"_blank\">Short Stature</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/10-21-3-Scorecards-Adap-SeatwHF-sjnhey653bdge523da.pdf\" target=\"_blank\">Seated with hip function</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/11-21-3-Scorecards-Adap-SeatwoHF-sjnhey653bdge523da.pdf\" target=\"_blank\">Seated without hip function</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/12-21-3-Scorecards-Adap-Intel-sjnhey653bdge523da.pdf\" target=\"_blank\">Intellectual</a></p>\n</li>\n</ul>\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2021-03-30T00:00:00Z","start":"2021-03-25T19:00:00Z"},"division_group":null,"division_groups":[],"drupal_id":12507,"event_name":null,"id":"wp178868","label":"21.3","media":{"hero":null,"movements":[{"alt":"Click the Workout Description icon to download your scorecard and complete workout details for your division.","title":"Click the Workout Description icon to download your scorecard and complete workout details for your division.","url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083821/CFG-NOBULL-comp-page-MS_0_0.png"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083819/21-3-Page-thumb.png"},"youtube_video_id":"Bf2YxoKLbMA"},"meta":{"description":"INDIVIDUAL & AGE GROUP ADAPTIVE","title":"21.3"},"ordinal":3,"pdf_link":"https://games-assets.crossfit.com/1-21-3-Scorecards-ALL-sjnhey653bdge523da_0.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083820/Sponsors_230x130_ROMWOD_0.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083820/Sponsors_230x130_ROMWOD_0.png","url":"http://cf.games/21_romwod_scorecard"},"variants":[{"divisions":[{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 toes-to-bars<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 bar muscle-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>65 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 toes-to-bars<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 bar muscle-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>95 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 hanging knee-raises<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>45 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 hanging knee-raises<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>65 lb. for the front squats and thrusters</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 toes-to-bars<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 bar muscle-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>45 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 hanging knee-raises<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>35 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 toes-to-bars<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>45 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 toes-to-bars<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>65 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 sit-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 jumping pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>35 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 sit-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 jumping pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>45 lb. for the front squats and thrusters</em></p>\n<p>Time cap: 15 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"},{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"},{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"},{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"},{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"},{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"},{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"},{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"},{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"},{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"},{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"},{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">30 air squats<br />\n30 V-ups<br />\n30 thrusters&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;&nbsp;<br />\nThen, rest 1 minute before continuing with:<br />\n30 air squats<br />\n30 dips<br />\n30 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n30 air squats<br />\n30 handstand push-ups<br />\n30 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins 2 min. after completing or reaching the time cap for 21.3.</p>\n<p dir=\"ltr\"><em>Use a stick or PVC pipe to complete the thrusters.<br />\nPerform the dips between two chairs.&nbsp;</em></p>\n<p>Time cap: 15 min.</p>\n","type":"equipment_free"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"},{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"},{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"},{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"},{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"},{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"},{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"},{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"},{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"},{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"},{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"},{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 air squats<br />\n30 sit-ups<br />\n15 thrusters with stick<br />\nThen, rest 1 minute before continuing with:<br />\n15 air squats<br />\n30 dumbbell row, 10 lb. (15 left/15 right)<br />\n15 thrusters with stick<br />\nThen, rest 1 minute before continuing with:<br />\n15 air squats<br />\n30 push-up<br />\n15 thrusters with stick</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>To scale the squat and thruster, complete a sit-to-stand from a chair.<br />\nTo scale the sit-up, reduce the range of motion and touch the knees.<br />\nInstead of a dumbbell, you can use a household object for the dumbbell row.<br />\nIf you have two dumbbells, you can complete the rows with both hands at the same time.<br />\nTo scale the push-up, perform from the knees or elevate the hands.</em></p>\n<p>Time cap: 15 min.</p>\n","type":"foundations"},{"divisions":[{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 box dips<br />\n30 med-ball sit-ups<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 box dips&nbsp;<br />\n30 pull-ups<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 box dips&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 dumbbell shoulder-to-overheads&nbsp;</p>\n<p>Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>15-lb. dumbbell,&nbsp;10-lb. medicine ball</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 box dips<br />\n30 med-ball sit-ups<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 box dips&nbsp;<br />\n30 pull-ups<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 box dips&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 dumbbell shoulder-to-overheads&nbsp;</p>\n<p>Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>25-lb. dumbbell,&nbsp;10-lb. medicine ball</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 dips<br />\n30 med-ball sit-ups<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 dips&nbsp;<br />\n30 pull-ups (full hang out of chair)<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 dips&nbsp;<br />\n30 ring muscle-ups<br />\n15 dumbbell shoulder-to-overheads&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>20-lb. dumbbell, 10-lb. medicine ball</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 dips<br />\n30 med-ball sit-ups<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 dips&nbsp;<br />\n30 pull-ups (full hang out of chair)<br />\n15 dumbbell shoulder-to-overheads<br />\nThen, rest 1 minute before continuing with:<br />\n15 dips&nbsp;<br />\n30 ring muscle-ups<br />\n15 dumbbell shoulder-to-overheads&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>35-lb. dumbbell, 10-lb. medicine ball</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 single-dumbbell front squats<br />\n30 sit-ups<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30 jumping pull-up<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30 pull-ups<br />\n15 single-dumbbell thrusters</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>20-lb. dumbbell</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 single-dumbbell front squats<br />\n30 sit-ups<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30 jumping pull-up<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30 pull-ups<br />\n15 single-dumbbell thrusters</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>35-lb. dumbbell</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 dumbbell front squats<br />\n30 sit-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 pull-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 dumbbell thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>Two 15-lb. dumbbells</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 dumbbell front squats<br />\n30 sit-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 pull-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 dumbbell thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>Two 25-lb. dumbbells</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 dumbbell front squats<br />\n30 sit-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 sit-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 sit-ups<br />\n15 dumbbell thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>Two 15-lb. dumbbells</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 dumbbell front squats<br />\n30 sit-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 sit-ups<br />\n15 dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 dumbbell front squats&nbsp;<br />\n30 sit-ups<br />\n15 dumbbell thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>Two 25-lb. dumbbells</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 deadlifts&nbsp;<br />\n30 sit-ups<br />\n15 dumbbell push presses<br />\nThen, rest 1 minute before continuing with:<br />\n15 deadlifts&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 dumbbell push presses<br />\nThen, rest 1 minute before continuing with:<br />\n15 deadlifts&nbsp;<br />\n30 bar muscle-ups<br />\n15 dumbbell push presses</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>Below knee impairments: 105-lb. barbell, two 25-lb. dumbbells<br />\nAbove knee impairments: 75-lb. barbell, two 25-lb. dumbbells</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 deadlifts&nbsp;<br />\n30 sit-ups<br />\n15 dumbbell push presses<br />\nThen, rest 1 minute before continuing with:<br />\n15 deadlifts&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 dumbbell push presses<br />\nThen, rest 1 minute before continuing with:<br />\n15 deadlifts&nbsp;<br />\n30 bar muscle-ups<br />\n15 dumbbell push presses</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>Below knee impairments: 155-lb. barbell, two 35-lb. dumbbells<br />\nAbove knee impairments: 115-lb. barbell, two 35-lb. dumbbells</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 single-dumbbell front squats<br />\n30 V-ups<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30 jumping pull-ups<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30 jumping chest-to-bar pull-ups<br />\n15 single-dumbbell thrusters</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>20-lb. dumbbell&nbsp;</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 single-dumbbell front squats<br />\n30 V-ups<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30&nbsp;jumping pull-ups<br />\n15 single-dumbbell thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 single-dumbbell front squats<br />\n30 jumping chest-to-bar pull-ups<br />\n15 single-dumbbell thrusters</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p><em>35-lb. dumbbell&nbsp;</em></p>\n<p>Time cap: 15 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">For total time:</p>\n<p dir=\"ltr\">15 front squats<br />\n30 toes-to-bars<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats<br />\n30 chin-over-bar pull-ups<br />\n15 thrusters<br />\nThen, rest 1 minute before continuing with:<br />\n15 front squats&nbsp;<br />\n30 chest-to-bar pull-ups<br />\n15 thrusters&nbsp;</p>\n<p dir=\"ltr\">Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.</p>\n<p dir=\"ltr\"><em>95 lb. for the front squats and thrusters</em></p>\n<p dir=\"ltr\">Time cap: 15 min.</p>\n","type":"rx"}],"weekday":null,"year":2021},{"competitions_workout_ids":[1454],"content":{"equipment":null,"featured_hero":null,"open_workout_home_description":null,"tiebreak":null,"video_submission_standards":null,"workout":"<h2><strong>Workout Description &amp; Scorecard</strong></h2>\n<p><strong>INDIVIDUAL &amp; AGE GROUP</strong></p>\n<ul>\n<li><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/2-21-3-Scorecards-RxdScaledMasters-sjnhey653bdge523da.pdf\" target=\"_blank\">Rx&#8217;d and Scaled</a></li>\n<li><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/3-21-3-Scorecards-Foundations-sjnhey653bdge523da.pdf\" target=\"_blank\">Foundations</a></li>\n<li><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/4-21-3-Scorecards-EquipFree-sjnhey653bdge523da.pdf\" target=\"_blank\">Equipment Free</a></li>\n</ul>\n<p><strong>\u00a0ADAPTIVE</strong></p>\n<ul>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/5-21-3-Scorecards-Adap-UE-sjnhey653bdge523da.pdf\" target=\"_blank\">Upper Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/6-21-3-Scorecards-Adap-LE-sjnhey653bdge523da.pdf\" target=\"_blank\">Lower Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/7-21-3-Scorecards-Adap-Neuro-sjnhey653bdge523da.pdf\" target=\"_blank\">Multi-Extremity</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/8-21-3-Scorecards-Adap-Vision-sjnhey653bdge523da.pdf\" target=\"_blank\">Vision</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/9-21-3-Scorecards-Adap-ShortSt-sjnhey653bdge523da.pdf\" target=\"_blank\">Short Stature</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/10-21-3-Scorecards-Adap-SeatwHF-sjnhey653bdge523da.pdf\" target=\"_blank\">Seated with hip function</a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/11-21-3-Scorecards-Adap-SeatwoHF-sjnhey653bdge523da.pdf\" target=\"_blank\">Seated without hip function </a></p>\n</li>\n<li>\n<p><a href=\"https://s3.amazonaws.com/crossfitpubliccontent/12-21-3-Scorecards-Adap-Intel-sjnhey653bdge523da.pdf\" target=\"_blank\">Intellectual</a></p>\n</li>\n</ul>\n","workout_home_desc":null,"workout_summary":null},"dates":{"end":"2021-03-30T00:00:00Z","start":"2021-03-25T19:00:00Z"},"division_group":null,"division_groups":[],"drupal_id":12508,"event_name":null,"id":"wp178869","label":"21.4","media":{"hero":null,"movements":[{"alt":"Click the Workout Description icon to download your scorecard and complete workout details for your division.","title":"Click the Workout Description icon to download your scorecard and complete workout details for your division.","url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083830/CFG-NOBULL-comp-page-MS_0_1.png"}],"preview":{"alt":null,"title":null,"url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083828/21-4-Page-thumb.png"},"youtube_video_id":"DfoV5-tpx7s"},"meta":{"description":"INDIVIDUAL & AGE GROUP ADAPTIVE","title":"21.4"},"ordinal":4,"pdf_link":"https://games-assets.crossfit.com/1-21-3-Scorecards-ALL-sjnhey653bdge523da.pdf","phase":{"name":"Open","slug":"open"},"sponsor":{"logo_2x_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083829/Sponsors_230x130_ROMWOD.png","logo_url":"https://www.crossfit.com/wp-content/uploads/2021/03/16083829/Sponsors_230x130_ROMWOD.png","url":"http://cf.games/21_romwod_scorecard"},"variants":[{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"},{"cfweb_division_id":26,"label":"Men Vision","slug":"men-vision"},{"cfweb_division_id":27,"label":"Women Vision","slug":"women-vision"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following complex for max load:</p>\n<p dir=\"ltr\">1 deadlift<br />\n1 clean<br />\n1 hang clean<br />\n1 jerk</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following complex for max load:</p>\n<p dir=\"ltr\">1 deadlift<br />\n1 clean<br />\n1 hang clean<br />\n1 jerk</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"scaled"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"},{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"},{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"},{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"},{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"},{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"},{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"},{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"},{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"},{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">5-min. AMRAP&nbsp;</p>\n<p dir=\"ltr\">20 alternating single-leg squats<br />\n20 freestanding shoulder taps</p>\n<p>Time begins exactly 2 min. after 21.3.</p>\n","type":"equipment_free"},{"divisions":[{"cfweb_division_id":1,"label":"Men","slug":"men"},{"cfweb_division_id":2,"label":"Women","slug":"women"},{"cfweb_division_id":18,"label":"Men (35-39)","slug":"men-35-39"},{"cfweb_division_id":19,"label":"Women (35-39)","slug":"women-35-39"},{"cfweb_division_id":12,"label":"Men (40-44)","slug":"men-40-44"},{"cfweb_division_id":13,"label":"Women (40-44)","slug":"women-40-44"},{"cfweb_division_id":3,"label":"Men (45-49)","slug":"men-45-49"},{"cfweb_division_id":4,"label":"Women (45-49)","slug":"women-45-49"},{"cfweb_division_id":5,"label":"Men (50-54)","slug":"men-50-54"},{"cfweb_division_id":6,"label":"Women (50-54)","slug":"women-50-54"},{"cfweb_division_id":7,"label":"Men (55-59)","slug":"men-55-59"},{"cfweb_division_id":8,"label":"Women (55-59)","slug":"women-55-59"},{"cfweb_division_id":36,"label":"Men (60-64)","slug":"men-60-64"},{"cfweb_division_id":37,"label":"Women (60-64)","slug":"women-60-64"},{"cfweb_division_id":38,"label":"Men (65+)","slug":"men-65"},{"cfweb_division_id":39,"label":"Women (65+)","slug":"women-65"},{"cfweb_division_id":16,"label":"Boys (16-17)","slug":"boys-16-17"},{"cfweb_division_id":17,"label":"Girls (16-17)","slug":"girls-16-17"},{"cfweb_division_id":14,"label":"Boys (14-15)","slug":"boys-14-15"},{"cfweb_division_id":15,"label":"Girls (14-15)","slug":"girls-14-15"},{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"},{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"},{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"},{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"},{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"},{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"},{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"},{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"},{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the complex for load and technique:</p>\n<p dir=\"ltr\">1 deadlift<br />\n1 clean<br />\n1 hang clean<br />\n1 push press</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p><em>Start with the stick and only add load if technique is sound.<br />\nIf performing this workout without a coach, err on the side of safety and don\u2019t worry about adding load as you go.&nbsp;</em></p>\n<p>Time cap: 7 min.</p>\n","type":"foundations"},{"divisions":[{"cfweb_division_id":32,"label":"Men Seated (w/o hip)","slug":"men-seated-w-o-hip"},{"cfweb_division_id":33,"label":"Women Seated (w/o hip)","slug":"women-seated-w-o-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following complex for max load:</p>\n<p dir=\"ltr\">1 lap clean<br />\n3 shoulder presses</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":30,"label":"Men Seated (w/ hip)","slug":"men-seated-w-hip"},{"cfweb_division_id":31,"label":"Women Seated (w/ hip)","slug":"women-seated-w-hip"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following complex for max load:</p>\n<p dir=\"ltr\">1 deadlift<br />\n1 lap clean<br />\n2 shoulder presses</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":24,"label":"Men Multi-Extremity","slug":"men-multi-extremity"},{"cfweb_division_id":25,"label":"Women Multi-Extremity","slug":"women-multi-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following complex for max load:</p>\n<p dir=\"ltr\">1 deadlift<br />\n2 hang power cleans<br />\n1 shoulder-to-overhead</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":28,"label":"Men Short Stature","slug":"men-short-stature"},{"cfweb_division_id":29,"label":"Women Short Stature","slug":"women-short-stature"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following complex for max load:</p>\n<p dir=\"ltr\">1 deadlift<br />\n1 clean<br />\n2 hang cleans</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":34,"label":"Men Intellectual","slug":"men-intellectual"},{"cfweb_division_id":35,"label":"Women Intellectual","slug":"women-intellectual"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following for max load:</p>\n<p dir=\"ltr\">4-rep-max deadlift</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":22,"label":"Men Lower Extremity","slug":"men-lower-extremity"},{"cfweb_division_id":23,"label":"Women Lower Extremity","slug":"women-lower-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following complex for max load:</p>\n<p dir=\"ltr\">1 deadlift<br />\n2 hang power cleans<br />\n1 push press*</p>\n<p dir=\"ltr\"><em>*Jerk not permitted</em></p>\n<p dir=\"ltr\">Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"},{"divisions":[{"cfweb_division_id":20,"label":"Men Upper Extremity","slug":"men-upper-extremity"},{"cfweb_division_id":21,"label":"Women Upper Extremity","slug":"women-upper-extremity"}],"pdf_link":null,"prescription":"<p dir=\"ltr\">Complete the following for max load:</p>\n<p dir=\"ltr\">4-rep-max back squat</p>\n<p>Time begins immediately following the completion of 21.3.</p>\n<p>Time cap: 7 min.</p>\n","type":"rx"}],"weekday":null,"year":2021}]}