20 hours ago
Seems like a random rep scheme but it’s quite effective at 😏
1) creating enough volume to elicit change with there being 45reps in total
2) making it possible to complete each exercise with proper form and technique by reducing the reps each round to accommodate increasing fatigue *Now that said, each round can be broken down further. For example, for most of us, 21 reps of front squats isn’t feasible unless our load is drastically reduced but if we split the round into 3 sets of 7 (3 x 7 = 21) then we’d probably be able to do it and if not, the load is too much. This can be done for each round 7 7 7 then 5 5 5 then 3 3 3
Anyways that’s what I did. For each round I split it up into sets depending of the difficultly so that I was able to finish each rep of each set/round with the same form and technique as my 1st. That is always THE OBJECTIVE.
If you want to learn more about the 21-15-9 rep scheme, @crossfitfrederick has a great blog post on the topic!
21 - 15 - 9
1. Front squats
2. Hanging straight leg raises
If you plan on trying this on your own, MODIFY it TO YOUR CURRENT CAPABILITIES.
Here are some alternative options for each exercise
1. DB front squats, DB/KB goblet squat, plate press squat or an air squat
2. Hanging knee raises or supine straight leg raises
3. Elevated push-ups or kneeling push-ups
Form first, everything else second.