Top 21.2 Crossfit Tips to Crush Your Workout and Reach Your Fitness Goals

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Are you looking to get fit and stay in shape? Are you curious about the popular physical fitness regime CrossFit?

CrossFit is a strength and conditioning program focused on improving your cardio, muscular, endurance, and overall fitness. With this physical training regimen comes many benefits to those engaged in it, such as increased metabolic function, improved body composition, sharper workout performance, and motivation from peer support.

For anyone thinking of getting into CrossFit or wants tips to upgrade their existing program, here are 21.2 essential techniques to help you make the most out of your workouts. From eating healthy pre-workout snacks to proper stretching techniques, these strategies will help maximize your results and reach fitness goals quickly.

Crossfit Gym Workout Setup

The 21.2 Crossfit Workout: 

For time:

  • 10 dumbbell snatches
  • 15 burpee box jump-overs
  • 20 dumbbell snatches
  • 15 burpee box jump-overs
  • 30 dumbbell snatches
  • 15 burpee box jump-overs
  • 40 dumbbell snatches
  • 15 burpee box jump-overs
  • 50 dumbbell snatches
  • 15 burpee box jump-overs

*Women — 35-pound dumbbell, 20-inch box | Men — 50-pound dumbbell, 24-inch box. There is a 20-minute time cap.

**Scores are an athlete’s time. If an athlete fails to complete the workout within the time cap, their score is the number of reps they finished within 20 minutes.

Tip # 1 Pace Yourself 

If you want to get the most out of Workout 21.2, one of the most important things to consider is pacing. You don’t want to go too fast or too slow, or else you’ll end up struggling with the later reps.

The best way to ensure a good performance is by maintaining a steady pace throughout the workout rather than going all-out in the beginning and then crashing near the end.

Start off your rep sets slowly, as they aren’t too long in the early stages – this will allow you to conserve energy for when it’s necessary. Then, when you get into the set of 40 reps and beyond, keep that same pace going as hard as possible without feeling too exhausted.

If you can keep moving without pausing for rest, even in a controlled fashion, it will make all of your reps much faster and more efficient.

The key tip here is: start and keep a steady pace throughout 21.2! This way, you’ll be able to perform at your peak level without running out of energy prematurely.

Tip# 2 Conserve Your Energy

When it comes to maximizing efficiency and conserving energy for 21.2, pacing is key. To ensure you’re able to get through all 50 reps as quickly as possible, you need to use the right technique for each exercise.

For example, although this workout involves snatching dumbbells, don’t perform them as heavy barbell snatches—the weight of the dumbbell is relatively light and the volume is high, so focus on distributing the work across your whole body with techniques like driving your hips back rather than squatting the weight up.

This way you can make use of your hamstrings and other muscles rather than exhausting yourself using just your arms. Make sure to land the dumbbell behind your feet when beginning each rep too—using that extra stretch in your hamstrings will give you much more of a boost compared to starting directly underneath the bell!

Conserving energy throughout this workout should be top priority if you want to finish strong.

Also Read: Squat Thrusts vs Burpees: What’s The Difference?

Tip # 3 Take Advantage Of Your Body’s Features

As a CrossFit athlete, it is important to take advantage of your body’s features in order to be successful. If you are taller and have greater distance between the ground and overhead when using dumbbells, you can still maximize your performance.

This can be done by widening your stance slightly; this decreases the range of motion for the dumbbell which will make it easier to lift faster.

However, pay attention to your form so that you do not sacrifice power or stability. A good stance is one that balances a short travel distance with powerful explosions from your hamstrings and hips.

If you are new to adjusting your stance with dumbbells, don’t overdo it and widen past what would be considered a Sumo deadlift high pull; this positioning should feel comfortable while still providing maximum strength during a lift.

Tip # 4 Use Transitions To Your Advantage

Making the right transition decisions in 21.2 CrossFit can be the difference between a good score and a great one. The first option for making a smooth transition is to let go with one hand overhead and grab the weight again with the other as it’s free-falling. This can be very fast, but it does require good coordination.

Another efficient way to switch hands is to bring the dumbbell down to one shoulder and then push it into the other hand. It might not be as fast, but it’s still an effective technique that reduces the risk of dropping the dumbbell while also providing relief from time under tension.

The slowest method when transitioning would be bringing the dumbbell all the way down to the ground before switching hands. Avoid this if possible, but even though its slower, if your aerobic capacity is low, using this method could give you tiny breaks on every rep of 150.

You can also mix and match any of these techniques depending on your pacing needs – so use transitions to your advantage!

Tip # 5: How To Perform Efficient Burpees

Burpees are a great workout for anyone looking to get in shape, but performing them efficiently is key if you want the maximum benefit. To make sure you’re doing your burpees correctly, start by keeping your legs straight – hinging at the hip and putting your hands on the ground.

When lowering your chest, don’t do any squats or push-ups – just hinge at the knees to take some of the pressure off.

When jumping onto a box, remember not to do a vertical leap as it can tire you out quickly. Instead, think of pulling up with your legs just enough to get onto the box and land in a crouching position while keeping your chest up.

Then spin yourself on one foot to step back down into position for the next burpee. Your goal should be consistency throughout all 75 reps so focus on being efficient rather than fast.

Tip # 6: Home Stretch Light A Fire

As 21.2 approaches, you want to understand what “seeing the light” means for you and make sure you give it your all in the last stretch to get your best score yet. That’s why pacing yourself early on is so important: if you don’t, you won’t have any energy left when it really matters!

The “light” for the home stretch of Open Workout 21.2 should be like a fire that motivates you to go the extra mile. This will ensure that no matter what your goal is – beating the time cap or getting in as many reps as possible – you can achieve it by pushing yourself just that little bit harder at the end!

Frequently Asked Questions

What does 21.2 mean in CrossFit?

21.2 is the second workout of the 2021 CrossFit Open, which is a worldwide competition that takes place over five weeks. The 21.2 workout consists of two exercises: Dumbbell Overhead Snatch and Burpee Box Jump-Overs. Participants have seven days to complete it and upload their scores for a chance to qualify for the CrossFit Games.

Who won 21.2 CrossFit?

The winners of the 2021 CrossFit Open 21.2 workout were announced on March 22, 2021. The men’s winner was Dakota Rager from the United States and the women’s winner was Emma Cary.


CrossFit 21.2 is a challenging workout that requires skill and strategy to complete efficiently. Knowing the right techniques for transitioning between exercises, performing burpees correctly, and pushing yourself in the home stretch are all important factors for getting the best score possible. With practice and dedication, you can make sure you’re ready to take on the CrossFit Open Workout 21.2 with confidence.

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