2021 CrossFit Games Event 9
21-15-9 reps for time of:
Echo Bike calories
Snatches
♀ 75 lb ♂ 105 lb
Post time to comments.
Compare to 210731.
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 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
♀ 75 lb. (Virtual Games use 65 lb.)
♂ 105 lb. (Virtual Games use 95 lb.)
Post time to comments, or complete a CrossFit Virtual Games event and log your scores to the leaderboard.
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
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 205 lb ♂ 315 lb
Post reps completed each round to comments.
Scaling:
Each of the 10 rounds in this workout demands max power output. The deadlifts should be heavy. You may need to reduce the load to keep the transitions quick and the reps unbroken.
Intermediate Option:
Ten 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
♀ 175 lb ♂ 255 lb
Beginner Option:
Five 1-minute rounds of:
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
3 deadlifts
Max Echo Bike calories
Rest 2 minutes between rounds.
Post total number of calories completed to comments.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds of Echo bike
Post total number of calories completed to comments.
Compare to 210706.
Scaling:
This workout involves some strategy. Go all out on the bike and survive the rest, or pace it a bit and aim for more rounds. Intermediate athletes can do this workout as prescribed.
Beginner Option:
Complete as many Echo bike calories as possible in 10 minutes while performing rounds of:
10 box jumps
15 push jerks
20 seconds on the Echo bike