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A "21-15-9" is a CrossFit style workout that uses a 21, 15, 9 rep scheme. Essentially, you do each movement in the workout, with a fixed weight, for 21 reps, then 15 reps, then 9 reps, for time. This is a high intensity workout so you are trying to complete it in the quickest time possible while maintaining good form.
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For Time 21-15-9-6-3 Strict HSPU Pistols Burpees For Time 1600m Walking Lunges 7 RFT. At 18 we have the CrossFit classic Fran, probably the best known CrossFit workout of all time. The Workout. 21 - 15 - 9 Reps Thruster 95lbs Pull-Ups. Analysis: If you have only heard of one Crossfit workout this is probably it.
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The 21-15-9 workout is a popular CrossFit routine that combines thrusters and pull-ups. This workout is designed to challenge your strength, endurance, and overall fitness level. By incorporating both upper and lower body movements, it provides a comprehensive full-body workout. Benefits of the 21-15-9 Workout:
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The 21-15-9 workout format is widely used in CrossFit training due to its effectiveness in targeting multiple muscle groups and improving overall fitness levels. This workout is known for its ability to increase metabolic rate, burn calories, and promote fat loss.
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The "21-15-9 Complex" Workout, CrossFit WOD | WodMore 21-15-9 Complex For Time 8 Deadlifts (155/105 lb) 7 Cleans (155/105 lb) 6 Snatches (155/105 lb) 8 Pull-Ups 7 Chest-to-Bar Pull-Ups 6 Bar Muscle-Ups 6 Deadlifts (155/105 lb) 5 Cleans (155/105 lb) 4 Snatches (155/105 lb) 6 Pull-Ups 5 Chest-to-Bar Pull-Ups 4 Bar Muscle-Ups 4 Deadlifts (155/105 lb)
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18 March 2022 by Jenny Sugar CrossFit workouts are known to be basic, yet fast-paced, intense, and brutal — after all, that's why people are drawn to them in the first place. Pushing yourself to.
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21-15-9 is a fast workout These type of workouts are normally specifically programmed to not be too heavy at RX (prescribed) weight, as the idea is it invariably should be an unbroken WOD to achieve the correct stimulus.
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The 21-15-9 CrossFit Workout, Explained These 21-15-9 Workouts Will Have You Sweating Buckets in 15 Minutes or Less March 18, 2022 by Jenny Sugar CrossFit workouts are known to be basic.
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Greg Glassman, the fitness trainer who founded the CrossFit movement in 2000 came up with the 21-15-9 endurance workout that is now incorporated in training routines across all spectrums from fitness workouts to strength training and even bodybuilders. 21-15-9 is often regarded as HIIT (high-intensity interval training).
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On this noteworthy day — the 15th day of the 9th month of the 21st year — it's important to look back and note the cultural significance that the 21-15-9 rep scheme has had not only on CrossFit culture but also on culture at large. It's not just a date or a series of numbers; it's a feeling in all of us.
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Scaling: Each AMRAP should be an all-out effort. Push the pace on the rower to give yourself as much time with the wall ball as possible. The weight is light and should allow you to always do one more rep. Intermediate option: Same as Rx'd. Beginner option: As many reps as possible in 5 minutes of: 400-meter row.
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"Elizabeth" Crossfit Benchmark Workout21-15-9 Reps For TimeCleans (135/95 lb)Ring DipsWith a running clock, as fast as possible perform 21 Cleans and 21 Ring.
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July 25, 2014 Individual: 21-15-9 Complex Heat start times: 0:02:25 Men - Heat 1 0:15:42 Men - Heat 2 0:31:39 Women - Heat 1 0:44:56 Women - Heat 2 1:32:40 Men - Heat 3 1:48:28 Men - Heat 4 2:05:58 Women - Heat 3 2:19:24 Women - Heat 4 U.S. viewers watch on ESPN3.
