21.3.4 Open workout!

Today’s WOD (Workout Of the Day) at Joust Strength + Fitness Ann Arbor, MI


New Standard Warm-Up:
5 Dead bugs each side 5 Prone Angels 5 PVC Forward Rollouts 5 PVC Reverse Rollouts 10 Alternating World’s Greatest Stretch Rotations 5x Inch Worm + Push-Up + Squat to Hamstring Stretch 400m Row 10 Alternating Side Lunges 15 Overhead Squats Burpeese in remaining time!

Watch the Standard Warm-Up Video Here


Workout Brief 21.3.4

21.3.4 Overview


Open 21.3 and 21.4 Workouts! (Scale as you would a regular workout) 

With a 15 minute time cap complete the following:

15 front squats (65/95)
30 toes-to-bars
15 thrusters (65/95)
Then, rest 1 minute before continuing with:
15 front squats
30 chest-to-bar pull-ups
15 thrusters
Then, rest 1 minute before continuing with:
15 front squats 
30 bar muscle-ups
15 thrusters 

Workout 21.4 begins immediately upon completing or reaching the time cap for 21.3.

21.4 (Scale as you would a regular workout) 

In 7 minutes complete the following complex for max load:

1 deadlift
1 clean
1 hang clean
1 jerk

7 minutes begins immediately following the completion of 21.3.

Stimulus Goal:

Why Do This Workout?

To have fun and test your fitness with the rest of the CrossFit world. To test your fitness against where you were in a previous year. To identify your areas for opportunity to get 1% better than you were yesterday!

This workout will be grip-tastic with the best of both worlds, gymnastics meets barbell!

You will have an overwhelming sense of awesomeness, functional fitness and accomplishment after giving your best effort in this workout!

Duration and Feel: Try to make it to the third set of front squats and maybe bar muscle-ups, it won’t be easy. This workout will pump the forearms up and will get the lungs burning, enjoy the 21.3 and 21.4 ride!

Barbell Weight: Pick a barbell weight that is moderate. A weight you could do 12-15 unbroken thrusters while fresh, think “Fran” weight. You should only need to break the sets of front squats and thrusters up 1-2 times. Plan on making 3-4 attempts through the barbell complex. Start with a moderate weight you know for sure you can knock out. Then add 10-20lbs each set depending on how you are feeling.

Specific warm-up focus: Barbell warm-up, hip openers, pull-up bar overview and scaling options. Complex overview and warm-up.

Scaling Options: Lighter weight on barbell. Scale toes to bar –> knees to elbows –> knees to chest –> v-ups. Scale chest to bar pull-ups –> chin over the bar pull-ups –> jumping pull-ups –> ring rows. Scale bar muscle-ups –> jumping bar muscle-ups –> chest to bar pull-ups –> chin above the bar pull-ups –>jumping pull-ups–> ring rows.

At Home Options: Do dumbbell goblet squats for front squats, do single arm dumbbell thrusters for barbell thrusters (7 on one arm, 8 on the other), do dumbbell bent over rows in place of all pulling movements (15 each arm). For the complex, do as many rounds as possible of a single arm dumbbell deadlift + dumbbell power clean + dumbbell hang power clean + dumbbell jerk, alternate arms each time through the complex



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