CrossFit Workout: Sunday, December 8, 2024
This 21-15-9 workout combines power, strength, and endurance in a high-intensity format.
Power cleans develop explosive strength and coordination, focusing on the posterior chain and grip strength. Proper cycling of the barbell ensures efficiency and safety.
Dumbbell push presses challenge the shoulders, triceps, and core while building overhead stability and power. The movement is accessible to all levels by adjusting the weight.
Goblet squats engage the lower body and core, emphasizing posture and form. They also improve hip and ankle mobility, making them an essential component of functional fitness.
The descending rep scheme encourages athletes to maintain intensity while managing fatigue effectively. The workout develops full-body strength, aerobic capacity, and mental toughness, offering a comprehensive CrossFit experience.
Workout Modifications for Beginner Athletes
21-15-9
- Power cleans (75/55 lb or dumbbell cleans)
- Dumbbell push presses (20/15 lb per hand)
- Air squats (bodyweight or light goblet hold)
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.