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 on not only the 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.
Read MoreFormula for FitnessComplete as many rounds as possible in 20 minutes of:
20-cal. row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
Post rounds completed to comments.
Compare to 201231.
Scaling:
The Turkish get-up requires coordination, balance, flexibility and strength. If you are unfamiliar with the skill, reduce the load and move deliberately. Choose a dip modification that allows you to complete the reps in 1-3 sets.
Intermediate Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
10 dips
10 dumbbell Turkish get-ups
♀ 25-lb. DB ♂ 35-lb. DB
Beginner Option:
Complete as many rounds as possible in 20 minutes of:
20-cal. row
15 assisted push-ups
10 dumbbell Turkish get-ups
♀ 10-lb. DB ♂ 15-lb. DB