Workout Description
21-15-9:
Echo bike (cal.)
Snatch, 75 | 105 lb. (short bars)
Time cap: 8 min.
Why This Workout Is Hard
For the average CrossFit athlete, CrossFit Games 21.9 is Hard because 45 Echo Bike calories alternate with 45 snatches at 105/75 lb in a continuous 21-15-9 race. The bike pre-fatigues the legs and breathing needed for crisp snatch cycling, while large barbell sets magnify technical errors. The load is not maximal, but the combination, pace, and 8-minute cap force many athletes to scale.
Benchmark Times for CrossFit Games 21.9
- Elite: <4:00
- Advanced: 4:53-5:38
- Intermediate: 6:23-7:08
- Beginner: >0:30
Training Focus
This workout develops the following fitness attributes:
- Speed (8/10): The 21-15-9 format and 8-minute cap reward fast cycling and transitions, while technical consistency constrains reckless early speed. The score still rewards purposeful transitions and a cadence matched to the intended duration.
- Endurance (7/10): Forty-five Echo Bike calories across an 8-minute window create substantial cardiovascular demand that carries directly into every snatch set. Breathing control still determines how consistently the athlete can execute the full prescription.
- Stamina (7/10): Ninety total calories and repetitions require sustained leg, shoulder, grip, and trunk output through large descending sets without recovery. Local fatigue therefore matters even when another domain is the primary scoring limiter.
- Power (7/10): Both bike acceleration and snatch cycling rely on rapid leg extension, making repeatable power central to a competitive score. Explosive intent must remain repeatable rather than deteriorating into slow, inefficient repetitions.
- Strength (4/10): The 105/75-lb snatch is a moderate repeated load whose force demand becomes meaningful after hard bike efforts and cumulative cycling.
- Flexibility (4/10): Repeated snatches require stable shoulder, hip, and ankle range, especially when elevated breathing encourages rushed receiving positions. Adequate mobility supports safe standards and efficient positions throughout the complete workout.
Scaling Options
Reduce snatch load to allow repeatable touch-and-go or fast singles, and lower calories proportionally if the opening bike would consume more than roughly two minutes.
Scaling Explanation
Scale if the snatch load causes misses or sets smaller than three from the outset. Preserve the continuous bike-barbell interference and enough pace to finish or enter the final round inside eight minutes.
Intended Stimulus
A fast 3-8 minute race that couples aggressive bike output with technically sound snatch cycling. Athletes should keep the bar moving in planned sets without allowing bike pace to create misses.
Coach Insight
Ride just below a full sprint in the round of 21, break snatches before technique slows, and shorten both bike and bar transitions as reps descend. Keep the bar close and finish each pull before turnover.
Benchmark Notes
Bike-induced leg fatigue during 45 snatches is the primary limiter. L1-L4 are ranked by 20-78 total reps at the cap; L5 is 7:30 with planned barbell breaks, while L10 is 3:30 with aggressive calories and near-unbroken snatches.
Modality Profile
Counting each unique movement once per modalityPrompt.ts, Air Bike is monostructural and Snatch is weightlifting, producing G 0%, M 50%, and W 50%.
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