CrossFit WOD – Fri, Mar 29

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 8)

4 x 30 sec side plank per side between sets

Metcon

Metcon (Time)

4 Rounds:

200m Sled Pull

20 Feet elevated ring rows

20/16 Cal Row

20 sec L-Hang from bar

CrossFit WOD – Fri, Mar 29

CrossFit9 – CrossFit WOD

Strength

Front Squat (5 x 8)

4 x 30 sec side plank per side between sets

Metcon

Metcon (Time)

4 Rounds:

Sled pull in parking lot (one way forward, one way backward) 3/2 plates

20 Feet elevated ring rows

20/16 Cal Row

20 sec L-Hang from bar
Feet elevated on box or bench – body horizontal to the floor.

CrossFit WOD – Thu, Mar 28

CrossFit9 – CrossFit WOD

Strength

Strength (Checkmark)

12 Minute Alt. EMOM (for quality)

Barbell Romanian Deadlifts x 15

Hollow Hold x 30 sec

Top of Dip Hold x 30 sec

Bottom of Dip Hold x 30 sec
Barbell Romanian Deadlifts – moderate weight, not for speed – Progression to deficit (standing on a plate)

Hollow Hold – low back must be pushed into floor, shoulders tucked off floor. If this cannot be maintained then we must scale with a tuck hollow. Progressions is to hollow rocks.

Top of Dip Hold – elbows at full extension, straight body alignment – scale with toe spot.

Bottom of Dip Hold – scale with toe spot – Progress to hold in ring muscle up “transition” (T-Rex)

Metcon

Metcon (Time)

25-20-15-10-5 reps for time of:

Box jumps (20/24 in)

Sit-ups

Ring dips

CrossFit WOD – Thu, Mar 28

CrossFit9 – CrossFit WOD

Strength

Strength (Checkmark)

16 Minute Alt. EMOM (for quality)

Barbell Romanian Deadlifts x 15

Hollow Hold x 30 sec

Single Leg Glute Bridge Hold x 30 sec per side

Top of Dip Hold x 30 sec
Barbell Romanian Deadlifts – moderate weight, not for speed – Progression to deficit (standing on a plate)

Hollow Hold – low back must be pushed into floor, shoulders tucked off floor. If this cannot be maintained then we must scale with a tuck hollow. Progressions is to hollow rocks.

Top of Dip Hold – elbows at full extension, straight body alignment – scale with toe spot. Progress to slow negative dips or slow negative muscle ups

SL Glute Bridge Hold – full hip extension

Metcon

Metcon (Time)

25-20-15-10-5 reps for time of:

Box jumps (20/24 in)

Sit-ups

Ring dips

CrossFit WOD – Wed, Mar 27

CrossFit9 – CrossFit WOD

Strength

Metcon

Metcon (Time)

3 rounds for time:

15 dumbbell push presses (50/35)

24 (12/12) dumbbell front rack walking lunges (50/35)

50 double unders

Rest 1 Minute between rounds
Use two dumbbells.

CrossFit WOD – Wed, Mar 27

CrossFit9 – CrossFit WOD

Strength

EMOM (Weight)

Every 3 minutes for 5 rounds:

3 clean

3 hang clean

3 jerks

Metcon

Metcon (Time)

4 rounds for time:

15 dumbbell push presses (50/35)

24 (12/12) dumbbell front rack walking lunges (50/35)

50 double unders

Rest 1 Minute between rounds
Use two dumbbells.

CrossFit WOD – Wed, Mar 27

CrossFit9 – CrossFit WOD

Strength

EMOM (Weight)

Every 3 minutes for 5 rounds:

3 hang clean

3 jerks

hold bar overhead until the 1 minute mark

Metcon

Metcon (Time)

4 rounds for time:

15 dumbbell push presses (50/35)

24 (12/12) dumbbell front rack walking lunges (50/35)

50 double unders

Rest 1 Minute between rounds
Use two dumbbells.

CrossFit WOD – Tue, Mar 26

CrossFit9 – CrossFit WOD

Endurance

Ride or Die (AMRAP – Reps)

5 sets for max calories:

2:00 max effort bike

Rest 2:00 between sets
Score = total calories

Everyone wants to burn calories, but no one wants to do max effort echo bike intervals…

Metcon

Metcon (Time)

For Time:

400m Run

30 Deadlifts (185/125)

400m Run

20 Deadlifts (225/155)

400m Run

10 Deadlifts (275/185)

400m Run

CrossFit WOD – Tue, Mar 26

CrossFit9 – CrossFit WOD

Endurance

Aerobic Capacity (AMRAP – Reps)

5 sets for max calories:

2:00 max effort bike (echo or bike erg)

Rest 2:00 between sets
Score = total calories

Everyone wants to burn calories, but no one wants to do max effort echo bike intervals…

partner up if needed for equipment, and alternate 2 min work/rest with partner

Metcon

Metcon (Time)

For Time:

400m Run

30 Deadlifts (185/125)

400m Run

20 Deadlifts (225/155)

400m Run

10 Deadlifts (275/185)

400m Run