CrossFit Workout: Saturday, February 22, 2025
This high-intensity couplet tests power output, muscular endurance, and gymnastics capacity. The 21-15-9 rep scheme is designed to push athletes through decreasing volume while maintaining intensity.
Movement Analysis:
✅ Thrusters: A full-body compound movement that combines a front squat and overhead press, requiring leg drive, core stability, and upper-body strength.
✅ Pull-ups: Engage the latissimus dorsi, biceps, and shoulders while improving grip strength and overall pulling power.
Energy System:
🔋 The phosphagen system is dominant in the early reps, transitioning into the glycolytic system as the workout progresses.
Workout Goals:
🎯 Improve barbell cycling efficiency and breathing control under load.
🎯 Build upper-body pulling strength and endurance.
🎯 Develop mental resilience under fatigue.
Training Tips:
✔ Break thrusters into strategic sets (e.g., 12-9, 8-7, 9 unbroken).
✔ Use controlled breathing to sustain effort.
✔ Optimize hip drive in thrusters to minimize shoulder fatigue.
✔ Scale appropriately to maintain intensity and form.
Workout Modifications for Beginner Athletes
The scaled version ensures accessibility by adjusting weights and modifying pull-ups, allowing all levels of athletes to maintain a high-intensity effort.
This WOD is a benchmark test that combines weightlifting and gymnastics, making it a valuable tool for assessing an athlete’s overall fitness and progression.
21-15-9
- Dumbbell Thrusters (Two DBs at 35-40% of 1RM Front Squat)
- Jumping Pull-ups
To access the warm-up and cool-down programs for this WOD, please use the WODEX app.