Workout Description

Why This Workout Is Medium

The 21-15-9 rep scheme provides natural breaks, and neither movement is extremely heavy or technically complex. The OHS weight is moderate and manageable for most CrossFitters. While hand release push-ups add volume to the pushing component, they're actually easier than regular push-ups due to the brief rest at the bottom. Most athletes will complete this in 5-8 minutes with some strategic breaks.

Benchmark Times for Michael Esposito

• 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:

• Flexibility (8/10): Significant mobility demands for overhead squats, requiring excellent shoulder flexibility and thoracic mobility.
• Stamina (6/10): Upper body pushing endurance tested significantly through hand release push-ups combined with overhead position maintenance in squats.
• Strength (5/10): Moderate loads in overhead squats require decent strength, especially when fatigued, but not maximal loads.
• Speed (5/10): For time format encourages quick transitions and steady pacing, but technical movements require control.
• Endurance (4/10): Moderate cardiovascular demand from the descending rep scheme, but total volume and time domain allows for recovery between movements.
• Power (3/10): Some power needed to drive from bottom of overhead squat, but mostly controlled movements.

Movements

• Overhead Squat
• Hand Release Push-Up

Scaling Options

Reduce OHS weight to 65/45 lbs or empty barbell if needed. Scale push-ups to incline on box/bench at 24-30" height. For significant modifications: OHS with PVC pipe, push-ups from knees with hand release. Can reduce to 15-12-9 rep scheme while keeping stimulus. Box height can be adjusted to maintain intensity.

Scaling Explanation

Scale if unable to perform 10+ unbroken overhead squats at prescribed weight with full range of motion, or if unable to do 10+ hand release push-ups with good form. Priority is maintaining stable overhead position and full depth in squats. Push-ups should have full lock-out and clear hand release. Target time is 7-12 minutes - scale load/movements to hit this window while maintaining intended stimulus of upper body pushing volume with midline stability challenge.

Intended Stimulus

Moderate-length glycolytic workout targeting the 7-12 minute time domain. Primary focus is on shoulder stability and midline control under fatigue. Tests ability to maintain proper positioning in overhead position while managing upper body pushing volume.

Coach Insight

Break overhead squats early to maintain quality - consider sets of 7-7-7 in first round, 5-5-5 in second, 5-4 in final round. For push-ups, break before form deteriorates, typically 5-7 reps at a time. Keep a consistent tempo on the hand release - don't rush the ground contact. Most athletes hit the wall in round of 15 overhead squats - be conservative in first round.

Benchmark Notes

This is a 21-15-9 couplet similar to Fran but with overhead squats replacing thrusters and hand release push-ups replacing pull-ups. Using Fran as our anchor (2:00-2:20 elite men, 2:20-2:50 elite women), we need to adjust for: 1. Movement Analysis: - Overhead Squats (95/65): ~3 sec/rep vs 2.5 sec for thrusters - Hand Release Push-Ups: ~2 sec/rep vs 1.5 sec for pull-ups 2. Round Breakdown (Men L10): Round 1 (21 reps each): - OHS: 21 × 3 = 63 sec - HRPU: 21 × 2 = 42 sec - Transition: 5 sec Round 2 (15 reps each): - OHS: 15 × 3.3 = 50 sec (10% fatigue) - HRPU: 15 × 2.2 = 33 sec - Transition: 5 sec Round 3 (9 reps each): - OHS: 9 × 3.6 = 32 sec (20% fatigue) - HRPU: 9 × 2.4 = 22 sec Total: ~250 seconds for elite men (4:10) 3. Scaling from Fran anchor: - This workout is about 25% slower than Fran due to: * Slower individual movements * More technical OHS vs thruster * Floor contact requirement on push-ups Final Targets: Men: - L10: 4:00-4:30 - L5: 6:30-7:00 - L1: 12:00-13:00 Women: - L10: 4:45-5:15 - L5: 7:30-8:00 - L1: 14:00-15:00

Modality Profile

Hand-Release Push-Up is a gymnastics (bodyweight) movement, while Overhead Squat is a weightlifting movement (barbell). With two movements split across two modalities, this results in a 50/50 split between G and W.

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