Mon, 12/17/2018

"Belly Flop" 21-15-9: Box Jump Overs (24/20) Power Cleans (115/80) Chest to Bar Pull-ups Front Squats (115/80) Lateral Barbell Burpees Push Jerks (115/80)


With three barbell movements in today’s 21-15-9 style workout, the limiting factor with weight is likely the push jerk. We can choose our weight based on this movement. This should be something we could complete 25+ repetitions unbroken when fresh. Athletes with goals of competing in the sport of CrossFit can complete chest to bar pull-ups, while those with goals outside the gym can go with chin over bar. No matter the movement, this should be a variation that athletes could complete 15+ repetitions unbroken to go with the prescribed rep scheme. Within the workout, we’re likely breaking all these up into a few sets on the set of 21’s as we take into account to total volume (270 reps) ahead of us. ## THE WHY Could vs. Should is something we talk to our athletes about on a daily basis. An athlete who can do some push jerks at 115# could do this workout as prescribed, but it would take them an hour, which would miss the desired stimulus. The goal is not to do the workouts as written. The goal is to get the appropriate workout for you everyday, work on mechanics and consistency, and the layer in intensity to the point where members are training at their threshold. That sweet spot is where the magic happens. Let’s do what we should, not what we could.

#WOD #bellyflop #bomxjumpovers #powercleans #chesttobarpullups #c2b #pullups #frontsquats #lateralbarbellburpees #pushjerks