CrossFit Games Event 9
21-15-9 reps for time of:
Echo Bike calories
Snatches
♀ 75 lb. (Virtual Games use 65 lb.)
♂ 105 lb. (Virtual Games use 95 lb.)
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Scaling:
This workout should be approached as a sprint. The barbell load is light and the bike distances are relatively short. Reduce the load on the barbell so that the reps can be completed unbroken when fresh. Also, consider reducing the reps of both exercises to keep this workout fast.
Intermediate Option:
21-15-9 reps for time of:
Echo Bike calories
Snatches
♀ 55 lb. ♂ 75 lb.
Beginner Option:
15-12-9 reps for time of:
Echo Bike calories
Snatches
♀ 35 lb. ♂ 45 lb.
Comments on 210731
42 Comments
CFWUx2 10*45dl+1sn*2 burgener 10*95+1sn
17:44
95lb
Row, no bike
7:56 Rx
105lb/ 50kg snatch 21-15-9; spin bike 5mins-4mins-3.30mins - 25 mins total
airbike, snatches
21,15,9
snatches using 35lb DB
Time: 9mins 51sec
10 min
September 10th, 2021
wu: bike, slips
skill: snatch drills
wod: 21-15-9*
echo bike cal
power snatch 30 kg
6:38
post: bike, external shoulder accessory, stretch
* Compared to the second of mai 2021, three weeks before I started following the cf main page program, I did this workout with 25 kg in 10:05.
7:05 camping version:
21-15-9
• 2x35lb kb thrusters (Unbroken)
•2x35lb kb snatches (9s unbroken, 1 break otherwise)
Not much warmup today except 3 thrusters+3 snatches, then 5 snatches+5 thrusters...feet feeling it now afterward.
182/42/176cm
As rx’d, 7:17.
AirDyne bike – the short in the wire magically fixed itself pre-WOD and then shorted out again in the last round. I got 21 calories in under a minute for the first round, so I went hard for 30 seconds to get the last 9 calories. Snatches took about twice as long as bike. Broke 12-6-3 / 6-5-4 / 9. Probably could have hung on and gone 15-6 / 9-6 for the first two rounds – otherwise, this was pretty near redline the whole time.
48m/5'10"/180
95# as per "Virtual Games", not 105#.
7:45 assault bike, 95
10:00 @95
Subbed burpees for Echo Bike. 95lbs.
9:09
Snatches were not unbroken any round...that weight is a little heavy for me to do that. Gave it a go anyway!
Rx
echo bike and snatch 105
9:08
8:01 s
35#
F/24/5’5/140
CrossFit AFK
Scaled to calories on bow flex bike and 95# Hang power SN: 7:42
M/25/5'8"/155lb
CrossFit AFK
5:55 - Sc (65lb)
105lb male 23y 175cm 82kg
Switched thecals for 30 doble unders
21
30
15
30
9
30
10:40
6:25 Rx
M/28/6’1”/195lbs
M/35/6'/175#
Row and 105 lb.
8:20
(Worked up to 1RM power snatch before workout. 10 lb. PR of 195)
Deo gratias
RX:12'19''.
https://youtu.be/UCR5f2P7ipo
M / 37 / 5'7" / 195
5:51
Performed Rx @ Intermediate option (@75#)
60/M
8:32
#65-singles
21x40kg
15x50kg
9x55kg
completed today, Monday 8/2
subbed 0.21/0.15/0.9 miles on elliptical
75lb snatches
10:46
Should have gone a bit lighter - couldn’t go unbroken
21-15-9 reps in 8:20 of:
Row - calories
Snatches, 75#
21 15 9
Burpees
40#db snatch alt arms
8:24
M/51/175
Row cals (no Echo or Assault bike)
75# Power Snatch
7:55
Was really feeling the forearms/grip at the end.
75# barbell
rower
17:50
95lb, 9:46
Sc to intermediate 75#...7:27
Beginner, subbed eliptical for bike since that was closest thing to motion.10:34. Much more challenging than I expected even though I'm a beginner and a fat bastard.
9:39, used 75 snatch. Used recumbent bike at home for cals.
Subbed row, 95# snatch:
8:39
Modified:
--
21-15-9 reps for time of:
Burpees
Single-arm DB Snatches w/ 12kg DB
SCORE: 10'07''
--
No time for more today...
8:33
burpees no bike at home
75# snatch
Scale/sub - 21-15-9 burpees, 95-lb snatch, gasping for air (last day at altitude)
8:44
Thoroughly enjoying the games!
m/53/5'11"/200#
Row cals
95lb snatch
8:35
21-15-9 reps for time of:
Echo Bike calories
Snatches 65 lbs
16:10
Subbed/Scaled:
21-15-9
Burpees
Snatches (45#)
6:47
Scaled the weight to go unbroken but that didn’t happen except the set of 9.
M/46/6'2"/180#
Scaled to Assault bike cals and 75# power snatches the rest as rx'd
6:19
6:02 mod
burpees
20# db snatch
Champions Club Scaling Notes
RANT
Nothing to rant about
WORKOUT THEMES
Similar to the deadlift/sprint one yesterday, using fatigue to make lifting weight feel harder than usual. This time, it's jumping with weight, emphasis on a squat with an upright torso.
MAIN DECISION
Do I keep the traditional "full squat" standard on snatch or allow for muscle or power snatch?
TECHNIQUE SCALE
AMRAP in 20 minutes of:
Run 400 meters
12 hang snatches
CONSISTENCY SCALE
For time:
45 calories on the bike
45 snatches
INTENSITY SCALE
Use running and burpees if you don't have any equipment, or don't have the technique for snatch to go fast.
INJURY SCALE
Upper-body - technique scale, except one-arm dumbbell snatch
Lower-body - AMRAP in 20 minutes of: 1:00 bike, 15 strict presses
MY STUFF
I did a different workout, will probably circle back to this one
GENERAL FEAR LEVEL: 8