CrossFit | 210916
Thursday

210916

Workout of the Day

39

Complete 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

Formula for Fitness

7

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 Fitness

The Turkish Get-up Part 1

The Turkish get-up (TGU) is an outstanding exercise that develops strength, flexibility, and stability throughout the entire body. It has especially proven itself as an excellent prehabilitation and rehabilitation exercise for the shoulders. In addition, a mastered TGU will make all overhead exercises safer and easier.

Read MoreThe Turkish Get-up Part 1

Comments on 210916

49 Comments

Comment thread URL copied!
Jeff Chalfant
October 7th, 2021 at 9:45 pm
Commented on: 210916

6 tgu short of 4 rounds with strict ring dips. Rowed harder this time until round 4 when I ran out of gas. Also did dips in 9/6 reps the first 3 rounds, which didn’t help my score or my tgu’s. Started with sets of 4 tgu per side, then 3, then 2...round 4 dips broken 6/4/3/2

Shoulder stamina on tgu as well as cardio...


180/42/176cm

Comment URL copied!
Manchild Manchild
October 6th, 2021 at 4:47 pm
Commented on: 210916

subbed:

20 pull-ups

15 dips

10 PPs, 50# dbs


3 1/3 rounds


(PR: 3 2/3 rounds)

Comment URL copied!
Mario Cruz
October 1st, 2021 at 12:24 am
Commented on: 210916

Rx

3 Rea + 20 Cal + 4 dips ( parallette)

Comment URL copied!
Paul Kitsawad
September 29th, 2021 at 12:11 am
Commented on: 210916

4 rounds 20 reps @25lbs

M/49/5’7”/150

Comment URL copied!
Ralph Keeley
September 27th, 2021 at 4:03 am
Commented on: 210916

M/35/6'/175#


3+34 Rx


Deo gratias

(edited)
Comment URL copied!
Leonel Manzilla
September 24th, 2021 at 11:54 pm
Commented on: 210916

Had to scaled it


3 rounds +20 sec row

No cal in my cheap rower so 1:30min rowing

15 strict ring dips

10 Turkish get ups with 41 lb dumbbell


Male 23y 175cm 83kg

(edited)
Comment URL copied!
Jeffrey Howard
September 20th, 2021 at 8:20 pm
Commented on: 210916

M/25/5'8"/155lb

CrossFit AFK


2+44 - Rx (Ring dips, the 50lb dumbbells was heavy for sure. The 15th get-up I stood up but did not get down before the timer.)

Comment URL copied!
Jeffrey Howard
September 20th, 2021 at 8:28 pm

On 201231: 3+23 - Sc (35lb dumbbell, ring dips)

Comment URL copied!
Damien Leroux
September 19th, 2021 at 6:28 pm
Commented on: 210916

Rx : 4rd’s + 20 cal focus : pace


https://youtu.be/wze1pa-g0MU

Comment URL copied!
Christian Simpson
September 18th, 2021 at 9:43 pm
Commented on: 210916

12/31/20: Sc 35# db 3+6/-/-

Today: Sc 35# db 3+20/-/-

Comment URL copied!
Phill Kiddoo
September 18th, 2021 at 7:46 pm
Commented on: 210916

3 + 2 rxd

Comment URL copied!
Fabian Delaflor
September 18th, 2021 at 1:29 pm
Commented on: 210916

20 mins of:

20 sdhp #45

15 dips on rings

10 tgu #20

3 rds 15 dips

Comment URL copied!
Grant Shymske
September 18th, 2021 at 12:46 am
Commented on: Formula for Fitness

Never Forget: https://youtu.be/-2nsZ9Lbz-8

Weird to have a 21-15-9 tribute without referencing Coach.

Comment URL copied!
Jacob Seymour
September 20th, 2021 at 4:17 pm

It isn't weird. It's intentional and predictable. While not weird, it is certainly disgusting to be ashamed of the man who started it all. It is hypersensitive individuals who are ashamed and insecure of people with unpopular opinions. People in charge now are obsessed with enforcing inclusivity and political correctness, which means any people group or demographic who collectively hold a generally uniform opinion which is different from a given individual will be highly favored such that the individual suddenly is guilty of punishable bigotry (etc.) and exclusivity - hypocritically falling into a position of unwelcoming diverse perspectives. If felons are released from prison, then perhaps somebody like Coach, who has done so much objective good, should be released likewise from the prison of unforgiveness and judgement others put him in.

Comment URL copied!
Myles Lance
September 17th, 2021 at 4:04 pm
Commented on: 210916

3 rounds + 11 calories

Comment URL copied!
Brian Louchis
September 17th, 2021 at 3:55 pm
Commented on: 210916

3+41

Sub 1:00 bike, bar dips, 35 lb tgu

Comment URL copied!
Sam Meixell
September 17th, 2021 at 8:34 am
Commented on: 210916

4 rounds + 34 Reps in 20 minutes of:

20-cal. row

15 chair dips

10 dumbbell Turkish get-ups, 25#

Comment URL copied!
Lance Gloyer
September 17th, 2021 at 12:59 am
Commented on: 210916

3 rounds + 250m

Comment URL copied!
Steve Day
September 16th, 2021 at 11:03 pm
Commented on: 210916

4 rounds even

Comment URL copied!
Nicole Deaver
September 16th, 2021 at 11:00 pm
Commented on: 210916

AMRAP 20mins:

20 SDHP (45#)

15 dips

10 Turkish get-ups (25# db)

4 Rds + 13 SDHP


Compare to: 4 Rds + 11 SDHP 

Comment URL copied!
Antonio Alves
September 16th, 2021 at 10:54 pm
Commented on: 210916

Modified / scaled:

--

Complete as many rounds as possible in 20 minutes of:

20 DB SDLHP | 2x9,5 kg DB

15 bench dips, elevated feet

10 dumbbell Turkish get-ups | 9,5 kg DB

SCORE: 4 rounds in 19' 56''

-

201231 was 3 rounds + 20 SDLHP, dips w/ feet on ground and a 7,5 kg DB for TGU. So, some improvement.

Completed 5 rounds for good measure, in about 25' (on 201231 it tooke me 33' to complete 5 rounds)

Still struggle w/ TGU, but definitely felt easier this time.

10 + 10 km bike ride to & from office, second one just before WOD.

Comment URL copied!
Antonio Alves
September 16th, 2021 at 10:48 pm
Commented on: Workout Tips

Very helpful video, thanks a lot 🙏

Comment URL copied!
Park Hyunwook
September 16th, 2021 at 10:24 pm
Commented on: 210916

M/49/85

10dips

35#


3r+27

Comment URL copied!
Sam K
September 16th, 2021 at 10:17 pm
Commented on: 210916

20 Row (cal)

15 Ring Dips (no kip)

10 Turkish Get Ups, 50 lbs


Rx: 5 rounds + 9 row cals


M/30s/225lbs

Comment URL copied!
Felipe Camargo de Freitas
September 16th, 2021 at 9:24 pm
Commented on: 210916

Warm Up


500 KBS 14kg

100-10-90-20-80-30-70-40-60


then…


20’ AmRap


20 KB SDHP 14kg

15 Honest Push Up

10 KB Alternating Turkish Get Up 14kg


3 Rounds + 35 REPs

Comment URL copied!
YooSik Kim
September 16th, 2021 at 9:11 pm
Commented on: 210916

Baldur

21-15-9 reps for time of

strict pull-ups

ring-dips

-04:00

Comment URL copied!
Jeffery Powell
September 16th, 2021 at 8:43 pm
Commented on: 210916

Scaled with 25pd weight and some assisted dips. 2 rounds plus row, dips and 7 turkish get ups.

Comment URL copied!
Charlie Pokorny
September 16th, 2021 at 7:27 pm
Commented on: 210916

4 rounds + 4 cal Rx'd (with strict ring dips)

201231 was 4 rounds + 20 cal

m/53/5'11"/200#

(edited)
Comment URL copied!
Joe Conradi
September 16th, 2021 at 7:21 pm
Commented on: 210916

Scaled:

cal row to 40 2x30#DBs SDHP

15 dips

10 TGUs w 45#DB


4 rounds + 40 + 3

Comment URL copied!
Coastie Nick
September 16th, 2021 at 6:51 pm
Commented on: 210916

Scaled weight to 35# DB:

3 rds + 20 cal + 15 dips + 2 TGU


201231:

Subbed 40 reps SDHP w/ 50# KB (no rower). Scaled to 35# DB after first 3 reps with 50# DB: 3 rds + 10 reps

Comment URL copied!
Michael Newton
September 16th, 2021 at 6:13 pm
Commented on: 210916

2 + 37 ( 2 TGUs)

box dips

20# DB


been a rough few days. Just wanted to move today. Finished the last 8 TGUs after

Comment URL copied!
Jonathan Elmore
September 16th, 2021 at 4:32 pm
Commented on: 210916

4 rounds plus row and 5 dips

plus 2 minor interruptions

201231: 4=


(edited)
Comment URL copied!
Jim Rix
September 16th, 2021 at 3:32 pm
Commented on: 210916

Subbed/scaled to 4 RFT of:

20 cal row (about 315m for me)

15 ring dips

15 burpees. Back wasn’t liking the twisting motions in the TGUs.

15:39


58/5’8”/155

Comment URL copied!
David Smith
September 16th, 2021 at 2:48 pm
Commented on: Workout Tips

Very helpful thank you! These videos continue to be such a great added value, especially for those of us working out alone at home. Thank you CrossFit and coaches contributing!

Comment URL copied!
Stacey Thompkins
September 16th, 2021 at 1:41 pm
Commented on: 210916

M/46/6'2"/180#


Rx'd

4 rds even...exact same as compare to

(edited)
Comment URL copied!
Charles Meyers
September 16th, 2021 at 1:37 pm
Commented on: 210916

Complete as many rounds as possible in 20 minutes of:

20-cal. row

10  ring dips green band

10 dumbbell Turkish get-up 20 lbs

3rds +31 reps

(edited)
Comment URL copied!
Randy Crooker
September 16th, 2021 at 12:59 pm
Commented on: 210916

sub/scale:

400m run

15 bar dips

10 Turkish get ups 35lbs


2 rounds + 7 TGU. Finished round 3 in 20:55


Compare to 201231

3 rounds

Same scale except dropped down to 30lb DB for rounds 2 and 3.

Comment URL copied!
Michael Arko
September 16th, 2021 at 12:36 pm
Commented on: 210916

Scaled down to

0.2 miles on elliptical trainer (low resistance)

15 ring dips, 1 heel on box

10 turkish get-ups, 18lbs dumbbell


3 rounds + 0.07 mile elliptical


I don't like TGUs with a time priority. TGUs take time and high technical accuracy. Maybe CF should consider a lifting day of TGUs, like 5-3-3-1-1-1-1 (hint)?

Comment URL copied!
Matthew Moran
September 16th, 2021 at 12:02 pm
Commented on: 210916

3+14rx

Comment URL copied!
Chin-Sheng Chou
September 16th, 2021 at 10:50 am
Commented on: 210916

210916: RX, 3rounds+28

201231: RX 3+12cal

(edited)
Comment URL copied!
QiHui Xing
September 16th, 2021 at 9:37 am
Commented on: 210916

201231 RX:3R+36. https://youtu.be/H11mhzcxaGQ

210916 RX:4R+20. https://youtu.be/_npOqP0v74A

Comment URL copied!
Matthew Moran
September 16th, 2021 at 12:07 pm

Great work, keep it up!

Comment URL copied!
Felipe Camargo de Freitas
September 16th, 2021 at 9:36 am
Commented on: Formula for Fitness

Que top ler isso, a poucos dias atrás um aluno me questionava algo semelhante a esse nessa nossa linha de repetições ímpares.

Comment URL copied!
Jason Mateer
September 16th, 2021 at 8:37 am
Commented on: Workout Tips

Hi there, this was very well presented with some nice scaling options, many thanks!

Comment URL copied!
Wade Aubin
September 16th, 2021 at 2:56 am
Commented on: Formula for Fitness

The 21-15-9 rep scheme came from Fran. Look up the origin of Fran on YouTube. Glassman says something like, “I don’t know where it came from but I did 21 reps of each, then 15, then 9, and then threw up all over the garage floor…”

(edited)
Comment URL copied!
Luiz Carlos Marques
September 16th, 2021 at 1:48 am
Commented on: Formula for Fitness

My niver 15/09/21 40 anos, muito feliz por conhecer o CrossFit, mudou minha vida!

Comment URL copied!
Chris Sinagoga
September 16th, 2021 at 1:48 am
Commented on: 210916

Champions Club Scaling Notes


RANT

Nothing to rant about


WORKOUT THEMES

Use cardio/resp. fatigue and shoulder stamina to challenge out TGU. Also give us a dose of humble when you realize how much conditioning high rep TGU is.


MAIN DECISION

Keep the rx on dips and tgu and cut reps, or modify load and keep reps?


TECHNIQUE SCALE

Extend time cap to 30 minutes and keep as close to rx as possible


CONSISTENCY SCALE

Sub strict push-ups for dips and sub 20 one-arm dumbbell overhead lunge for TGU


INTENSITY SCALE

Do jumping dips and a very light dumbbell on TGU.


INJURY SCALE

Upper-body - AMRAP in 20 minutes of: Run 400 meters, 20 one-arm dumbbell overhead lunge

Lower-body - AMRAP in 20 minutes of: 20 sit-ups, 15 dips


MY STUFF

5 rounds, plus 200m - finished in 20:23. I did a 400m run, used 35-lb., and also did one round with 20 dumbbell overhead lunges.


GENERAL FEAR LEVEL: 7

Comment URL copied!
Clay Jones
September 16th, 2021 at 1:45 am
Commented on: Formula for Fitness

I had the opportunity to spend a summer abroad in China, in grad school back in 2011. Fran was my first wod in 2008 and I was curious about the rep #s. While in China, we toured so much but there was a circular three step stone structure of some sort. The first step was built with 21 stones around. The second step 15 stones. The top step 9 stones.


I thought “maybe this rep count has some deep-seeded Chinese influence” for all of these years.


This post just debunked that theory.


Well written. As always.

(edited)
Comment URL copied!
Chris Doster
September 16th, 2021 at 1:56 am

Not sure it actually debunks your theory. There still may be a correlation to that Chinese stone structure?? As far as I know Glassman created Fran as the supposed first CrossFit workout when he was a gymnast in training… I’ve never heard why that particular rep scheme was chosen though. 🤔

Comment URL copied!