CrossFit9 – CrossFit WOD

– SKILL I – (Checkmark)

6 sets:

5 toes-to-bars

4 gymnastics kipping pull-ups

3 bar muscle-ups

– Rest as needed between sets.

– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.

– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.

– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.

General Warm-up (No Measure)

1 set:

2:00 bike, row, ski, or jog

1 set:

:30 band pull-aparts

10 inch worm + push-up

10 ring rows

:15-:30 handstand hold

5-10 ring rows

10 push-ups

:30 band pull-aparts

– Rest :10 between movements.

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
– INTERMEDIATE –

15-12-9 reps for time of:

Handstand push-ups

Ring dips

Push-ups

– BEGINNER –

15-12-9 reps for time of:

Pike push-ups

Box dips

Push-ups from the knees

Stretching (No Measure)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side

– AT-HOME – (Time)

21-15-9 reps for time of:

Handstand push-ups

Bench dips

Push-ups

– MASTERS 55+ – (Time)

21-15-9 reps for time of:

DB push presses (20/35 lb)

Ring dips

Push-ups

– Use two DBs.