CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

3 sets:

6 push-ups

8 alternating Cossack squats

10 dumbbell goblet squats

– Increase dumbbell load for the goblet squats each set.

Front Squat (- RX –
3-3-3-3-3 reps for load:
Front squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
Same as Rx’d)

Metcon (Time)

5 rounds for time:

10 cal ski sprint

10 dumbbell deadlifts

10 dumbbell front rack walking lunges

10 dumbbell front squats

Rest 1 minute between rounds

– Use two dumbbells
Goal to go unbroken on all the DB reps

L1: 10/15

L2: 25/35

L3: 35/50

Stretching (No Measure)

1 set:

1:00 frog stretch

1:00 seated straddle stretch

1:00 seated butterfly stretch

Optional STAMINA outside of class (10 Rounds for time)

Every 2:00 for 10 sets:

250-meter ski

– Rest with the remaining time in the 2:00 interval.

– Sprint each interval.

– :50-1:10 per 250 meters.

– Rest with the remaining time in each interval.

– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.

– Ski modifications: Distance, 250-m row, 500-m C2 bike