Our Home Version of CrossFit's '21.2' Workout Will Blast Calories

David Morton
·2-min read
Photo credit: FluxFactory - Getty Images
Photo credit: FluxFactory - Getty Images

Whether you’re die-hard fan or a side-eyeing sceptic, CrossFit’s impact on the fitness landscape is undeniable. Each year, the ‘season’ for the competitive side of the movement kicks off with ‘The Open’, a series of workouts designed to test a mixture of strength and fitness qualities and give casual CrossFitters and seasoned Games athletes alike an idea of how they shape up against the rest of the world.

The latest workout, '21.2', is a simple but sinister test of your ability to keep moving at an explosive pace as fatigue sets in. If you’ve got nothing more than a dumbbell at home, try this modified version to kick off your week with a lung-busting, full-body blast that will build your dynamic strength, stamina and grit, all while torching through calories.

You’re going to be alternating between two movements, back and forth until you’ve completed all reps. The first movement, the alternating dumbbell snatch, will climb by 10 in reps each round, finishing with a forearm crushing 50-rep set. Whilst the burpees will remain at a more conservative, but still considerably daunting 15 reps per round.

1) Alternating Dumbbell Snatch x 10, 20, 30, 40, 50

Begin with one dumbbell on the ground between your legs. Squat down and grab the weight (A). Drive up through your hips, generating momentum to pull the dumbbell towards the ceiling in one motion, finishing overhead in full lockout (B). Hinge down and return the weight to the start position. Repear, alternating arms each rep.

2) Burpee-over-Dumbbell x 15, 15, 15, 15, 15

After your final snatch place your dumbbell down on the floor beside you and drop into a press-up position (A). Lower your chest to the ground, hop your legs back in and jump laterally over the dumbbells (B). Repeat on the other side and keep gong back and forth for 15 reps in total.

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