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Wednesday, September 22nd 2021

Warm-up
A. General
2 rounds
30sec Bike/Row/Ski
30secs of 1 air squat every 2,4,6 seconds

B. Mobility
Standing banded psoas march
20 alternating reps

C. Specific
1 Set
-5/5 Airplanes
-10 Jumping squat
-7/7 bulgarian split squats
-3 Back squats @2-10-X-1

Weightlifting
Metcon (Weight)
Paused Back Squats

Every 90 sec for 12 minutes
3 reps @70%

1 second pause at bottom

Score: Weight used across each set

Scaling options
Beginner
Every 90 sec for 12 minutes
1-3 reps @moderate
1 second pause at bottom

Intermediate & COMP
As written

Metcon
CrossFit Games ’21 IE9 (Time)
21-15-9
Cal Echo Bike/row/ski
Snatch 105/75lbs

KG: 50/35
Score: Time
TC: 12mins

Scaling options
Beginner
21-15-9
Cal Echo bike/row/ski
Snatch @light

Intermediate
21-15-9
Cal Echo bike/row/ski
Snatch @75/55lbs

COMP
3 x Amrap 6 minutes
5 Power Snatch @185/125
200m Run
20 Wall Balls @20/14

Rest 2 minutes between each amrap

Extra Accessory
Metcon (Weight)
Turkish Get up
Accumulate 4 sets of 3 reps unbroken per side