21-15-9, chest to bar, crossfit, deadlifts, front squats, sprints, training, wod, workouts -

Monday 1.27.20

Warm-up Prep (10-15 Minutes)

3 Rounds

400m Run or 20 Cal Bike Erg

7 Strict Pull-ups

15 KB Goblet Squats


Strength - Deadlifts

 Find your 10 Rep Max in 3 Sets of 10 building in weight each Set.


Pre-WOD Mobility

1 Min Hamstring Roll

1 Min Quad Roll

1 Min Wide hip Opener

1 Min Banded triceps Stretch


Post WOD Mobility

1 Min Hamstring Roll

1 Min Quad Roll

1 Min Glutei Roll

1 Min Hammer Smash with lacrosse ball


WOD (Workout of the Day)

"Mighty Mouse"

21-15-9 For Time

Chest to Bar

10m Sprints

Front Squat 115 Men/ 75 Women

Incorporated Energy Systems in WOD:  Glycolytic, Oxidative, Phosphagen


  • We are targeting to complete this triplet in 9-12 Minutes 
  • The first round of Chest bar is to do these unbroken, then broken up into 2 sets for the other rounds
  • The sprints should be done at a high intermediate pace so you are not out of breath for the squats, but given enough rest to get you ready for them.
  • For the squats, first round break up into 2 sets, the last 2 rounds do unbroken if you can
  • Score is Time to completion

*Scale accordingly if any exercise cannot be performed RX

Scaled Options - jumping pull ups, banded pull ups, lower weight


Post WOD Cool Down

5 Minute Bike Erg Medium pace

800M Run