# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/Dd-M1vHk67m
- **Gondola URL:** https://gondola.cc/posts/71288569-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/6f9825c886.jpg
- **Posted:** 2026-10-02T00:30:25.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Friday 261002⁣
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21-15-9 reps for time of:⁣
Strict pull-ups⁣
Overhead squats ⁣
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♀ 95-lb barbell⁣
♂ 135-lb barbell⁣
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Post time to comments.⁣
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Stimulus and Strategy:⁣
Today's workout is short and packs a punch. It won't leave you breathing as heavily as Fran might, but it'll still be spicy. Expect the strict pull-ups to slow you down and force you to rest once you hit muscular fatigue — but don't get caught staring at the bar for too long. Challenge yourself to get back on and knock out a few more reps. Choose a moderate overhead squat load that lets you finish your reps in 3 sets or less — if you can go unbroken, do it. The overhead position in both movements will make holding the barbell overhead that much more challenging.⁣
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Intermediate option: ⁣
21-15-9 reps for time of:⁣
Banded strict pull-ups⁣
Overhead squats⁣
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♀ 65-lb barbell⁣
♂ 95-lb barbell⁣
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Beginner option:⁣
21-15-9 reps for time of:⁣
Ring rows⁣
Overhead squats⁣
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♀ 35-lb barbell⁣
♂ 45-lb barbell⁣
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📍Level 1 Certificate Course at crossfitsaurus in São Paulo, Brazil⁣
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#CrossFit #WorkoutoftheDay

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## Tags

crossfit, workoutoftheday

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