Noah Ohlsen vs. Travis Mayer 21.3 & 21.4 CrossFit Open

[@vanillaghetto]

I'm coaching my mother, (who has had knee surgeries on both knees, and reluctantly!) just started CrossFit, after four decades of just taking walks, to take first place in the 80+ age group in the Open!

[@La2emePirate]

Just wanted to get to the BMU and get a few reps, so I actually went super easy on TTB (10 sets of 3, quick), then singles on the C2B. Managed 2 muscle ups and I'm very pleased!

[@ChrisBoyLb]

Strategy: go out hot, stay hot, melt through the floor and chill in hell

[@glennchamberlain1737]

I'm absolutely stealing this. I'll get a least 2 snorts and one "Glenn your dumb" from my box when I drop this.

[@bernaardoo]

Impressive, all the Gymnastics movements done with no break, Noah is a beast!

[@ullabehr]

I will attempt my first C2B 🤞

[@maxmustangmattos23]

lets goooooo

[@hclaessen]

I did the same and managed 18 singles ;))

[@nhin0719]

You'll get it! I did mine today. I went singles and I managed to get 30

[@lamasuryadas8409]

Exceptional effort. Look forward to watching you in the quarterfinals, regionals and games

[@ADoseofAng]

Unbroken front squats, short breaks on t2b, two sets on the thrusters. Singles for the chest 2 bar since I learned those a day ago lol. For 21.4, get a comfortable complex weight down and then a stretch.

[@harrispng]

21.3 - Sprint through Front Squats & Thrusters - Unbroken T2B - Two sets of 15 C2B - Three sets of 10 MU 21.4 First attempt around the 3 minute mark Second attempt as late as I can

[@noonie.brown27]

Break up the bar movements early even if I don’t feel like I have to. Unbroken on the barbell. 4-5 sets on the muscle ups to finish. Hoping to hit 225 on that complex . Would love a barbell for the gym!!

[@kevinfreeman5439]

Descending reps on gymnastics moves. Move consistent on 95# barbell. Push the thrusters to get a faster time before the 1:00 rest!

[@jennatulls0420]

Rx attempt and trying to get some of the c2b. Ok on height but touching the bar to chest is my problem.

[@michaelayoung-mitchell5735]

I'm in the older masters group, I'll do the FS and thrusters unbroken, 5x6 on the T2B and pullups, singles for CaB.

[@vivceron]

I’m still trying to figure out how to do butterfly PU vs kipping...🥲

[@AndreasWettainen]

Great work promoting your athletes and the sport!

[@mauritss4930]

Going unbroken on the squats and thrusters and start the ttb with a set of 12 following 3 sets of 6 and the ctb and mu's 5 sets of 6

[@totalwellnessbyjc]

By far my favorite open workout I have seen programmed

[@christiny1988]

Go by feel 20,10 on T2B, 5's CTB and 1-3 reps bar muscle up. Unbroken or break once on barbell if needed.

[@TKuc224]

My strategy is to survive and finish under the time cap. As for the complex, secure a easy/moderate weight to have a recorded attempt. Then load it up and push for something big!

[@n_mad]

My 21.3 strategy: try to go unbroken with the barbell movements. T2b 3 x sets of 10. C2b 10 x sets of 3. Mu's hope that the magic of the open gets me my first one 🤞🏽 21.4 strategy: get a light complex in, then try for a weight of be happy with. If times permits I'll reach for a great weight.

[@rhettsadlon6923]

Did this yesterday. All squats unbroken and did the thrusters 9/6. T2B were 11-10-9. Chest to bar were 8-6-5-5-3-3. Only got to 25 bar muscle ups. Then for 21.4 I hit 207 easy and then attempted 237 and failed the hang clean! My hands were so fatigued. The bar slipped right out of my hands! Might give it a second go on Monday. Who knows.

[@iain01pulse]

I really like Noah's arm position in the front squats to save the shoulder. Think i'll give that a try 👌👍

[@efficientfuture]

Why didn't they update Noah's score?

[@midnightbeastjr]

Go unbroken on all the barbells and give myself as much time as possible on the mu’s because I can only do singles

[@WyeFit]

Mine is to try to save the grip earlier for the muscle ups

[@colleenmulcahey6275]

Does Noah’s hold on the bar for the front squats help make a difference in the other areas of the workout?

[@MrGoturo33]

I think it helps save the grip

[@ollieclarke3496]

21.3 Strategy: UB Barbell, for gymnastics do sets of around 70-75% of max reps for each movement with small breaks 21.4: Build with clean and jerks to a target weight or what feels comfortable and then go for complex based on that

[@carybria]

Well I did it this morning I did all barbell unbroken, but My toes to bar, ctb,and bar muscle ups are lacking so did sets of 6 on ttb, and singled ctb, and got 7 bar muscle ups which was the first time ever completing them in a real wod.

[@deanlupton3908]

Love your channel. Keep up the great work guys

[@JuliaLopez-yp9lt]

I liked Noah’s strategy for the FS, a good idea for saving his forearms and shoulders.

[@delenenelson8308]

What did Noah lift ?

[@jonathanhall7356]

unbroken/minimal breaks on barbell. Sets of 5 on TTB, sets of 3 on BMU, and push the MUs as much as possible.

[@kenny_tran]

Where have I been all this time?! Crossfit is the coolest shit. Excited to make this transition!

[@lizjanczak]

Loved this workout even though max lifts are not my strong suit. Full send on 21.3 though and got my first two BMUs ever in a workout!

[@mbag102]

What happened with noah's grips?

[@stacybillings6595]

Well can’t do the pull ups yet so just keep watching these bad ass videos to get me hyped up to push harder and get those pull ups finally 😎

[@Work2Game]

Excited to see you guys keeping at it

[@lewisgray9221]

Crazy to see how fast these guys crush it!

[@mwfielder]

How much did Noah get? What was his fail?

[@sidddd]

The 13:30 mark basically sums up my 21 Open... and Jake is going to the Games.

[@TFBA]

I think I'll actually split every bar movement just to save my grip and go full send on those squats and thrusters. In the second part i think I will try some hang clean and jerk and take 2 chances: 1st about 3/4 minutes after the metcond and the second at 6:59. Love From Italy

[@sheadance7279]

Smooth and steady on ttb and C2B then get as many BMUs as possible!

[@patriciazaradic8202]

My strategy is singles for all rig movements

[@camerongray7767]

Insane that Noah had a 30 second rest after his first set of bar muscle ups. He always likes to do but sets and long rest rather than small sets fast rest

[@WayneGlass1]

Unbroken on the barbell work and breaking up the gymnastic movements into 5s or 10s - likely more for the bar muscle-ups.

[@JRMartialArts]

Go fast on the front squats and thrusters, break up the bar work to save grip for the barbell complex

[@ukaszmajewski9998]

Strategy: steady and smooth aiming to get as many bmu as possible and have some energy left for complex.

[@jamesrichardmcknightjr.810]

Due to uncontrolled variables waiting to do the open workout on Monday for the first (and last!) time. I’m considering going RD 1// unbroken, 9-6 on first set of FS otw 5/5/5 w/ breathe in, breathe out, b/t; unbroken or SMALL break (20-10) on TTB, 5/5/5 on thrusters w/ breathe in, breathe out b/t; RD 2 // 9-6 or 5-5-5 on FS; 12-8-6-4 on C2B; 5-5-5 on thrusters; RD 3 // 9-6 or 5-5-5 on FS; 12-8-6-4 on BMU, depending on time staying with 5-5-5 or unbroken on thrusters

[@navinreginald6278]

I'm gunna hit the front squats fast and hit the pull up bar at a steady pace and control myself on the thrusters (due to past knee and shoulder injuries)

[@ShayF105]

for me personally i don’t have a strong squat, but i hav good pull/push strength so i would go unbroken on squats for the entire workout and unbroken on TTB then break up thrusters, chest to bar, and muscle ups.

[@kryo187]

If I was doing it the first 2 rounds I would push myself. After that break it down a bit. Great job guys

[@michaeltituana1525]

Attempt my first C2B , break down 21.3 into sets especially the muscle ups. Focus on my breathing as I rest to lift heavy for 21.4

[@AzRaptor]

Both phenomenal athletes 🤘🏻🤘🏻🤙🏻

[@dominykassalnikas7307]

1st round - 3min, 2nd - 4min, 3d - finish BMU on 14min mark. Aim is to finish in time cap:)

[@ThisCrazyLifeOfFive]

Thanks for the great content!!

[@Curret]

Great work!

[@bhanson2200]

pace with the breathing, break up the T2B to save the grip, break quick, gas pedal for final reps

[@thatguycalledpierre]

Just get to the muscle ups. Hit a good heavy complex! 💯

[@aureliaandris8240]

What exactly is this about?

[@joemills3396]

Strategy was remember you're not a games athlete so don't try to go unbroken haha! These dudes are amazinggggg

[@marcogiorgi8352]

Hoping to get my first bar muscle up

[@madisonmurphy2076]

Go unbroken on front sqauts, get to the BMU, and then start at a semi heavy load for the jerk to give myself some good confidence for moving up in weight.

[@Ant01]

Great effort, keep it up this is your year

[@charlsmit6268]

keep HR down as much as possible during squats and thrusters, to be as fresh as possible for MUs

[@sammyflores6209]

Keep a good pase then start pushing it towards the end . It's going to hurt but fight through it! Make it fun!

[@carloskoria]

Great show!

[@clayhamilton6437]

Go hard until you break! Love it

[@juanmontealegre4986]

Stay a fresh as possible to push the BMU. Brear early gimnastics depending of feeling.

[@jessemager9738]

Strategy? Enjoy this one since it has ALL the crossfit I haven't done in months because, well, 2020.

[@bryanm9880]

Who is the guy to Noahs Left?? damn he whooped arse on this wod also!!

[@ktw773]

This is awesome

[@maxmustangmattos23]

Jake and Kyle went super well too

[@TonyFacchini]

Send it early, fall apart on the BMU. Then get buried by the bar during the complex 🙃

[@juanbell8536]

Barbell work needs to be consistent and somewhat fast. I broke up the toes to bars and chest to bar pull ups doing 15,10, and 5. I also tried to give myself as much time on the muscle ups knowing that I wouldn’t finish that portion of the wod. For the complex... just send it!

[@assetactivities]

my strategy for 21.3 was to break early and take shorter breaks than i wanted. on 21.4 just feel it out and hit the biggest weight i can in the time allotted. simple.

[@TheJeppupupu]

Going to save energy for those BMUs and hope to finish them

[@sigmaclass]

Take it easy in the first two chunks. Don’t be too tired for the muscle ups and try to get half of them done! Going for 250 on the barbel. Hopefully 2 attempts to get there then a third for extra :)

[@joemcgee529]

My 21.3 strategy: Go unbroken on the first set of front squats. Try to go 7, 6, 5, 4, 4, 4 or 7, 6, 5, 5, 4, 3 on the toes to bar. Go 8, 7 or 6, 5, 4 or 5, 5, 5 on the thrusters. Go unbroken or 8, 7 on front squats depending on feel. Try to go 7, 6, 5, 4, 4, 4 or 7, 6, 5, 5, 4, 3 on the Chest-to-bar pull-ups. Go 8, 7 or 6, 5, 4 or 5, 5, 5 on the thrusters. Go unbroken or 8, 7 on front squats depending on feel. Do as many muscle ups as I can before the time cap. My 21.4 strategy: Try to catch my breath for about a minute or so while putting on my lifters. Put an easy weight on the bar and do the complex. Shoot for about 65 to 70%. Go for about 70 to 75%. Try for 75+%

[@kentuckykids1770]

So fun to watch the pros!

[@christianvega-aragon1365]

Need that bar!!!!!!

[@Mr.Chick_fil_A]

I would try to go non stop through all sets. Only take break walking to the next objective.

[@razorbladebr]

Good job Guys!!!

[@KeithGreenshields]

Rich was 7:48

[@go8vq]

Don’t do the typical front squat grip but rather go cross-arm style to save the forearms. For non-pro athletes, break up the CTB more than you think you should to save your forearms and core for the muscle ups. Then holds on and get as far as you can. Not blowing out the forearms will help you maximize your 21.4 complex. The grip on that hang clean will prove a beast if your forearms are toast.

[@bigeyedfish504]

go fast, then faster, fastest, then lift the world for a warm up...love it

[@silverback36]

Strategy is using fast singles to advantage

[@timothysnow5]

great job

[@AMGCoombs]

Travis and Noah rocked it!

[@TrainAndAble]

Fast in the beginning, fast in the middle, fast in the end, don't die.

[@bradparlier6549]

Strategy: send the work on the barbell with quick unbroken reps. Just keep consistent movement on the bar, breaking in sets up 2-3 in the first two rounds. Last round, breaking it up in sets of five. Rest is programmed in so just get after it. For 21.4, it's gonna be huge to have a strong hook grip and focus on stellar form throughout the lifts.

[@FredAF]

Definitely try to not rest too much during breaks but also be careful to not blow up the grip

[@shaddi412]

The transition from 21.3 to 21.4 is no joke

[@mylessheba2903]

Save it for the 21.4 🤩

[@EmperorU]

Break up the gymnastics into small sets 3-5 and hold onto the barbell for the FS and thrusters. Less attempts and larger jumps for the complex.

[@chrisduncan4406]

Three sets of ten with quick rests on ttb and ctb unbroken on all barbell work, and For MU: 5,2,3,2,3,2,3,2,3,2,3. Warm up at 185, hit 225 255 and then throw on 275 and wait for the last five seconds and send and pray.

[@BCa-wk7gu]

The first round unbroken, second round break the CTB to save the hands for the next round of MU, third round pace the FS a little slower so your heart rate and breathing is not high for the MU. The just pray you have MU that day. The hang clean is very different after that workout....that’s all I have to say about that.

[@chikeungtang299]

My 21.3 strategy would be go unbroken FS, 6 sets of 5 t2b / singles c2b / Singles BMU 1,2 or 3 🤞 3 sets of 5 thrusters 21.4 go for my 1 rm ...taking some risk here

[@FPSEVIL]

Crash and Burn is the story of this whole open experience for me

[@MrCalcio04]

Go for 5's on the Thrusters and FS and hopefully get a BMU

[@dutoitbotha4852]

21.3 Unbroken on barbell movements T2B 15/15 C2B 15/9/6 BMU 2,2,2, ... (Small sets so I don't fry out) 21.4 3 Attempts at least. All done with a Rogue Barbell for extra PR's incoming!

[@kyleschmidt0412]

Good pace and try to get through bmu