“21-15-9” is one of CrossFit’s signature workout repetition schemes. In a 21-15-9 workout the athlete performs 21 reps of each movement, then 15 of each, then 9 of each. The descending repetitions allow an athlete to push equally hard in each round under fatigue.
Coach Greg Glassman, founder of CrossFit, stated that these numbers came from experimentation with various schemes. The first benchmark workout he created, “Fran,” follows this 21-15-9 rep scheme, as do all the workouts below.
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