In a 21-15-9 workout, the numbers refer to the number of reps performed. There are usually two to three exercises, explains Jade Jenny, head Level 1 CrossFit coach and co-owner of Champlain Valley Community Fitness. The athlete performs 21 reps of each exercise, then 15 of each, then nine of each, as fast as they can.
What is the 21 15 9 thrusters workout?
How do you perform the “Fran” workout? Perform the 21 Thrusters and 21 Pull-Ups, then 15 Thrusters and 15 Pull-Ups, then 9 Thrusters and 9 Pull-Ups, as fast as possible. How do you score the “Fran” workout? Score is the time it takes to complete all 90 reps.
What is the 20 20 20 CrossFit workout?
The 20/20/20 class is designed to give you the ultimate challenge and total body workout. Sweat through 20 minutes of cardio, 20 minutes of strength training, and 20 minutes of stretching and core work.
What do the numbers mean in CrossFit workouts?
First number stands for the number of times you do the exercise, resting briefly each time before doing it again. The second and third numbers are the amount of repetitions you do. In this case, 3 sets of 8 to to10 repetitions each set.
What are the benefits of 21-15-9 workouts?
Some routines focus more on strength training, making them HIPT — High-Intensity Power Training. According to Glassman, 21-15-9 was designed to help people improve their strength endurance, which is the ability to move a weight with higher reps in a shorter amount of time.
What is the 21-15-9 workout good for?
According to Glassman, 21-15-9 was designed to help people improve their strength endurance, which is the ability to move a weight with higher reps in a shorter amount of time.
What is a 21-15-9 bodyweight workout?
So hips back and down heels are about shoulder-width apart you stay up chest stays up then we're gonna do five inchworm push-ups. So I do want the push up on this inchworm.
Frequently Asked Questions
Why does CrossFit use 21 15 9?
“21-15-9” is one of CrossFit's signature workout repetition schemes. In a 21-15-9 workout the athlete performs 21 reps of each movement, then 15 of each, then 9 of each. The descending repetitions allow an athlete to push equally hard in each round under fatigue.
What is the 21-15-9 arm workout?
Athlete will perform 21 reps (8+7+6=21) of Deadlift/Clean/Snatch then Pull-Ups/Chest-to-Bar Pull-Ups/Bar Muscle-Ups; then 15 reps (6+5+4=15); then 9 reps (4+3+2=9).
How long should a 21 15 9 workout take?
You could do 3 exercises, each for 21 reps, then 15, then 9. Note: This kind of workout may take 10-15 minutes depending on your level. You are only resting if you have to, but the goal is to pace and push yourself through the workout unbroken. You could also do 6 exercises, broken into two separate 21-15-9s.
FAQ
- What is 15.1 CrossFit?
- These workouts begin with the athlete standing under their pull-up bar with the barbell loaded to the appropriate weight. After 15 toes-to-bars (sit-ups or hanging knee raises for scaled divisions) are completed the athlete will move to the barbell to perform 10 deadlifts followed by 5 snatches.
- What does 21-15-9 mean in crossfit
- Sep 15, 2021 — “You do the first set of 21, and when you do the set of 15, your strength has 'decayed' such that the 15 feel about as hard as the 21. When you