CrossFit Dash Northwest, CrossFit Dash Northeast – CrossFit

Warm-up

Warm-up (No Measure)

-30 Seconds Each-

Push-up to Down Dog

Box Facing Step-ups

Kettlebell RDL

Lateral Box Step-ups (30 Seconds Each Side)

Kettlebell Single Arm Bent Over Rows (30 Seconds Each Side)

Active Spidermans

Box Facing Step-ups (Higher Box)

Russian Kettlebell Swings

*Performed with Light Kettlebell

-MOBILITY-

Wrist Stretch on Box: 30 Seconds Each Direction

Kettlebell Ankle Stretch: 30 Seconds Each Side

Barbell Warmup

10 Good Mornings

10 Back Squats

10 Strict Press

10 Front Squats

10 RDL

Strength

Push Press (10RM)

Metcon

Opening Day (Time)

21-15-9:

Wallballs (20/14)

Pull-up

Thrusters (95/65)

Box Jumps (24/20)

Kettlebell Swings (53/35)

(25 min cap)
-STRATEGY-

Rather than thinking of this workout as a 21-15-9, let’s approach it as with the full round numbers in mind

Each complete round would make this a 105-75-45 rep scheme

Having an idea of how many reps lie in each round can help us approach the workout with the end in mind, allowing for better pacing and more effective break-up strategies

There is one movement we’ll just keep moving on, the box jumps, but all the other movements will likely require some kind of break-up plan

The most difficult round today won’t be the opening round of 105, rather the middle round of 75

Approach the round of 105 in a way that helps you shine through the middle round of 75, as doing so will likely lead to your best possible scoring outcome

See below for potential break-up options for each round:

Round of 21

1 Set: 21

2 Sets: 12-9

3 Sets: 7-7-7

4 Sets: 6-5-5-5

5 Sets: 5-4-4-4-4

Round of 15

1 Set: 15

2 Sets: 8-7

3 Sets: 5-5-5

4 Sets: 4-4-4-3

5 Sets: 3-3-3-3-3

Round of 9

1 Set: 9

2 Sets: 5-4

3 Sets: 3-3-3

4 Sets: 3-2-2-2