Workout Description

Why This Workout Is Medium

The 21-15-9 rep scheme provides natural breaks between rounds, and none of the loads are particularly heavy. While SDHP can be taxing, it's paired with relatively simple movements. The workout creates moderate metabolic demand but allows athletes to maintain intensity throughout. Most CrossFitters can complete this unbroken or with minimal breaks, typically finishing in 5-8 minutes.

Benchmark Times for Regionals 9.3 (Hell’s Half Acre)

• Elite: <4:00
• Advanced: 4:30-5:00
• Intermediate: 5:45-6:30
• Beginner: >12:00

Training Focus

This workout develops the following fitness attributes:

• Stamina (8/10): High-volume hip hinge movements and explosive lower body work tax posterior chain endurance. Total of 45 reps per movement challenges local muscular endurance.
• Power (8/10): All three movements are explosive in nature. Box jumps and kettlebell swings particularly demand high power output throughout all reps.
• Endurance (7/10): The descending rep scheme and three explosive movements create significant cardiovascular demand, requiring sustained effort through all three rounds without prescribed rest.
• Speed (7/10): Quick transitions and fast cycling of movements are essential for a good time. The descending rep scheme encourages aggressive pacing.
• Flexibility (6/10): Hip mobility demands are significant for deep box jumps, full-range kettlebell swings, and proper SDHP position through multiple planes.
• Strength (4/10): Moderate loads in kettlebell swings and SDHP require strength, but not maximal. Focus is more on power and speed with submaximal weights.

Movements

• Kettlebell Swing
• Sumo Deadlift High-Pull
• Box Jump

Scaling Options

Box jumps: Reduce height to 20/16" or step-ups. KB swings: Scale to 35/26 lb or Russian style. SDHP: Reduce to 65/45 lb or substitute dumbbell high pulls. For significant scaling needs, modify to 15-12-9 rep scheme. Time cap at 15 minutes. Beginners may need 12-9-6 scheme to maintain intensity.

Scaling Explanation

Scale if unable to perform 10+ box jumps unbroken when fresh, if KB swings cause grip failure, or if SDHP technique deteriorates under fatigue. Maintaining power output and proper hip drive is priority over prescribed loads. Athletes should finish between 8-12 minutes - scale load/volume if estimated time exceeds this. Form deterioration on SDHP is key indicator for load reduction. Goal is to keep work:rest ratio around 2:1.

Intended Stimulus

Moderate-intensity glycolytic workout targeting 8-12 minutes. Primary focus is power endurance with hip-dominant movements. Tests ability to maintain explosive power output while managing grip fatigue. Descending rep scheme allows initial high power output with built-in rest as fatigue accumulates.

Coach Insight

Break up box jumps early to maintain power - consider sets of 7-7-7, 5-5-5, 3-3-3. Keep kettlebell swings snappy and powerful, not muscled. For SDHP, focus on vertical pull with elbows high, not rowing motion. Quick transitions between movements are key. Most athletes fade on round of 15 - plan breaks accordingly. Consider alternating between step-downs and jump-downs on box to manage fatigue.

Benchmark Notes

This is a 21-15-9 rep scheme similar to Fran, but with slightly less technical movements. Using Fran as anchor (2:00-2:20 elite male, 2:20-2:50 elite female). Breakdown: - Box Jumps (24/20"): 1.5-2s/rep fresh - KB Swings (53/35): 1.5-2s/rep fresh - SDHP (95/65): 2-3s/rep fresh Round 1 (21 reps each): - Box Jumps: 35s (some fatigue) - KB Swings: 35s - SDHP: 50s - Transitions: 10s Total: ~130s Round 2 (15 reps each): - Box Jumps: 25s (1.1x fatigue) - KB Swings: 25s - SDHP: 35s - Transitions: 10s Total: ~95s Round 3 (9 reps each): - Box Jumps: 15s (1.2x fatigue) - KB Swings: 15s - SDHP: 20s - Transitions: 10s Total: ~60s Projected elite times: Male L10: 4:00-4:30 Female L10: 4:30-5:00 Slightly slower than Fran due to: 1. More setup time for box jumps 2. Heavier KB swings causing more fatigue 3. SDHP being more taxing than pull-ups for most Final targets: Male: L10 < 4:00, L5 = 6:30, L1 = 12:00 Female: L10 < 4:30, L5 = 7:30, L1 = 14:00

Modality Profile

Box Jump is gymnastics (G). Kettlebell Swing and Sumo Deadlift High-Pull are both weightlifting (W) movements as they use external loads. With 1 G movement and 2 W movements out of 3 total movements, rounded to nearest 10%, this gives us 30% G, 0% M, 70% W.

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