For TimeMetconBenchmark08:00

CrossFit Games 21.9

21-15-9

Monostructural

Weightlifting

Solo

Workout Details

For Time

08:00

For Time:

21-15-9 reps of:

Echo Bike

Snatch

↳ 105/75 lbs (48/34 kg)

Time Cap: 8 minutes

Original WOD

For Time:
21-15-9 reps of:
Calorie Echo Bike
Snatches (105/75 lbs)

Time Cap: 8 minutes

Coaching Tips

Strategy

1Start strong on the Echo Bike to establish a good pace, but conserve energy for the Snatches.
2Split the Snatches into manageable sets (e.g., 7-7-7 for the first round) to avoid fatigue.
3Focus on smooth transitions between movements to save time.
4Maintain a strong core during Snatches to stabilize the weight overhead.
5Be mindful of form, especially as fatigue sets in during the last sets.

Safety Considerations

Technical Focus

Monitor grip and posture during Snatches to prevent injury.

Recommended Warm-Up

General Warm-Up:

2 min easy Moderate Pace on Echo Bike - 2 min

Mobility:

10 Shoulder Dislocations(Use a band or PVC pipe.)
30 sec each leg Hip Flexor Stretch
5 Squat to Stand(Hold the bottom position for 2 sec.)

Activation:

2 rounds

5 Light Snatches with PVC(Focus on form.)
15 cal Echo Bike Sprints(Increase intensity to warm up muscles.)

Scaling Options

Intermediate

Reduce Snatch load by ~20% and Echo Bike calorie goal as needed.

1
snatch
Maintain Snatch form and volume.
Weight: 85/60 lbs (38.6/27.2 kg)
2
calorie echo bike
Aim for fewer calories as needed.

Scaled

Reduce Snatch load by ~40% and further adjust Echo Bike calories if necessary.

1
snatch
Use lighter weight for the Snatch.
Weight: 65/45 lbs (29.5/20.4 kg)
2
calorie echo bike
Focus on completing calories with pacing.

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