21-15-9 Reps for Time
Squats Snatches (50/35 kg)
Kettlebell Swings (32/24 kg)
Toes-to-Bars
Buy-Out:
100 Double-Unders
Competitions:
Similar Wods
Monday 230731
Monday 230731
For time:
15 strict toes-to-bars
50 double-unders
12 strict toes-to-bars
40 double-unders
9 strict toes-to-bars
30 double-unders
6 strict toes-to-bars
20 double-unders
3 strict toes-to-bars
10 double-unders
Scaling:
For the strict toes-to-bar, work to to keep the legs together and as straight as flexibility will allow. If you are unable to complete the movement, modify to a strict hanging knee raise, or seated leg raise.
Intermediate Option:
For time:
15 strict hanging knee raises
50 double-unders
12 strict hanging knee raises
40 double-unders
9 strict hanging knee raises
30 double-unders
6 strict hanging knee raises
20 double-unders
3 strict hanging knee raises
10 double-unders
Beginner Option:
For time:
15 seated leg raises
50 single-unders
12 seated leg raises
40 single-unders
9 seated leg raises
30 single-unders
6 seated leg raises
20 single-unders
3 seated leg raises
10 single-unders
Monday 220214
Monday 220214
For time:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
Post time to comments.
Scaling:
Watch “Pistol Variations” and practice proper technique in the single-leg squats. If you are unable to perform single-leg squats with your heel on the ground throughout the rep, modify the movement to a box, as seen in the video.
Intermediate Option:
Complete as many reps as possible in 12 minutes:
10 single-leg squats
20 double-unders
20 single-leg squats
40 double-unders
30 single-leg squats
60 double-unders
40 single-leg squats
80 double-unders
50 single-leg squats
100 double-unders
Beginner Option:
For time:
10 single-leg squats to a box above parallel
20 single-unders
20 single-leg squats to a box above parallel
40 single-unders
30 single-leg squats to a box above parallel
60 single-unders
Saturday 240504
Saturday 240504
Guest Programmer – Rob Lawson
April 30-May 12, 2024
For time:
21-18-15-12-9-6-3
Kettlebell swings
3-6-9-12-15-18-21
Toes-to-bars
♀ 53 lb
♂ 70 lb
Post time to comments.
Scaling:
This workout is all about the midline, and the descending/ascending rep schemes will require some strategy on how to manage your rest.
The two movements in this workout should complement each other nicely — hip extension using the posterior chain in the swings and hip flexion using the anterior side of the body with the toes-to-bars — but with this volume, it will be a great test of your midline.
Aim to finish in around 15 minutes. More experienced athletes can aim closer to 10 minutes. Everyone should be done in sub-20 minutes.
Be efficient by driving through the heels and keeping the back flat in the kettlebell swings, and apply good mechanics to your kip swings in the toes-to-bars. Don’t underestimate the potential for grip fatigue in this workout. Have a plan for when you want to break each movement to allow you to keep working instead of taking big rest periods because your grip blows up.
Reduce the kettlebell weight and maintain volume to start, then reduce volume if needed. To scale the toes-to-bars, first reduce the volume, then perform kipping knee raises or keep the legs straight and try to get the feet as high as possible while maintaining the rhythm and integrity of the kip swing. If unable to hang from the bar, substitute with lying leg raises, bending the knees if needed.
Intermediate option:
For time:
21-18-15-12-9-6-3
Kettlebell swings
2-4-6-8-10-12-14
Toes-to-bars
♀ 35 lb
♂ 53 lb
Beginner option:
For time:
21-15-9-3
Kettlebell swings
3-9-15-21
Lying leg raises
♀ 26 lb
♂ 35 lb
Resources:
The Kettlebell Swing
The Kipping Toes-to-bar
Learn More About Guest Programming
Find a gym near you:
View the CrossFit map
Featured photo:
Taken by FLsportsguy at CrossFit Central in Austin, Texas.
Tuesday 220125
Tuesday 220125
For time:
100 double-unders
21 front squats
21 push presses
100 double-unders
15 front squats
15 push presses
100 double-unders
9 front squats
9 push presses
♀ 75 lb. ♂ 115 lb.
Post time to comments.
Compare to 141010.
Scaling:
If you’re new to the double-under, spend some time practicing during your warm-up. If you’re unable to string sets of double-unders together, perform single-unders for this workout so that you can keep moving.
Intermediate Option:
For time:
75 double-unders
21 front squats
21 push presses
75 double-unders
15 front squats
15 push presses
75 double-unders
9 front squats
9 push presses
♀ 75 lb. ♂ 115 lb.
Beginner Option:
For time:
100 single-unders
21 front squats
21 push presses
100 single-unders
15 front squats
15 push presses
100 single-unders
9 front squats
9 push presses
♀ 22 lb. ♂ 35 lb.