Welcome to 21-15-9 week! This is the most seen rep scheme used in CrossFit due to the power output it produces in WODs. And what better way to show this than through some of CrossFit’s most famous WODs? But first….
Skill:
Iron Cross progression:
Pic courtesy of CrossFit Eastside. Today we are NOT going to make you experts in this move. What we want to do is introduce you to this next progression of ring work. The below videos are courtesy of Gymnastics WOD. We’ll spend some time going through the following progressions…
WOD:
“Diane”
21-15-9:
Deadlifts (225/155)
HSPU
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Cash Out:
Round back/Flat Back Drill
Hang from Pull Up bar, retract your scapula, hold for 1 min x 3
Pic courtesy of Men’s Health. Notice the difference from left (scapula not engaged) to right (scapula engaged). When hanging, be like the one on the right.
CrossFit Team Offutt Tactical Fitness 