The Crossfit Classic 21-15-9 W.O.D With Anuj Srivastava

Anuj Srivastava is a cross-fit level one and crossfit-gymnastic  trainer from Banglore. Crossfit is a strength and conditioning program where we focus on functional training.

Here at bodyandstrength.com, he demonstrates how to perform crossfit classic 21-15-9 W.O.D. ‘21-15-9’ is one of the crossfit workout repetition routine. In a 21-15-9 classic the athlete performs 21 reps of each movement followed by 15 and 9 movements of each exercise. He starts by warming up and tells about the importance of warm-up in crossfit classic.

Superset 1: Thrusters| Pull-Up | 21-15-9

Thrusters starts from the standing position, hips goes parallel. Stand with your feet shoulder-apart and hold the dumbbells in front of your shoulders.

Squat down until your thighs are parallel to the floor. Stand up and extend your arms over your head. Bend your arms return to the starting position and repeat the exercise.

Thruster is the combination of squats and shoulder press. It improves your stamina, aerobic fitness and endurance.

Pull-ups start from the dead position on the bar. The arms must be fully extended at the bottom. Start pulling yourself; chin has to go above the bar that’s the basic requirement in the pull up.  Down to the starting position and go up again.

If you are not able to perform pull-ups then you can perform ring row.

Superset 2: Dumbbell Snatch| Box Jump

Dumbbell starts from the floor and going to be finished overhead. Place the dumbbell between your legs, hips have to be at the knees and shoulders have to be high. 

From that position deadlift the dumbbell all the way up to knee, explosively extended your hips, shrug the shoulders catch the dumbbell in the partial spot and stand up straight. Do all the snatches alternatively.

Box Jump is an explosiveness movement. This exercise is beneficial in all the sports that involve jumping.  There are couple of things that you have to take care in performing box jump- when you jump and land that your knees don’t collapse in.

If you didn’t ever did this exercise then don’t go with too much height keep it short.

Superset 3: Double-Under | Toes to Bar

Double-under is an agility and coordination exercise.  Basically in one skip you jump twice.  It takes an enormous amount of practise to perform this exercise but if you are beginner try single under.

Hold hand slightly in front of hips. Jump a few inches off the ground keeping torso upright with body straight. Spin wrists so the rope passes the feet twice with every jump.

For toes to bar let your shoulders and torso move back behind the bar.  Make sure that you can pull your torso back. Touch your both feet to the bar and go back to the arch position then hollow body position, touch the bar again.

It’s the slightly advance form of gymnastics.

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