Five Bullet Friday 180817

TGIF, #9Nation!

• If it seems like all news is negative, check out these 40 Ways The World is Getting Better to turn your frown upside down!

• Here is a video from CrossFit Gymnastics on how to properly grip the bar when performing pull-ups and other gymnastics movements. Wrap those thumbs around the bar!

• Change the way you sit in order to improve your posture. Mobility drills are great, but you must also address the root of the problem to achieve long term success.

• Everyone loves burpees, right? Check out this article on the history of the burpee. See how it evolved into what we commonly use in CrossFit today.

• Don't have time to cook? This video shows just how easy it is to make 5-Minute Spicy Shrimp. Simple. Quick. Tasty.

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180817

CrossFit9 – WOD

Skill

Handstand Walk (Practice)

*wall walk

*shoulder taps

* around the box

* seal walk

Metcon

Metcon (Time)

4 rounds for time:

400m row

20 front squat

20 HSPU

L1: 45/35; push press or pike push-ups

L2: 95/65

L3: 135/95

180817

180817

Skill
Handstand Walk (Practice)
*wall walk
*shoulder taps
* around the box
* seal walk

Metcon
Metcon (Time)
4 rounds for time:
400m row
20 front squat
20 HSPU

L1: 45/35; push press or pike push-ups
L2: 95/65
L3: 135/95

180816

CrossFit9 – WOD

Skill

Bench Press (5 x 4)

Good Mornings (4 x 10)

Metcon

Metcon (Weight)

Every 3 minutes on the minute for 15 minutes, complete:

30 double under

15 deadlift

10 pull-up

L1: 45/35+, penguin jumps, ring row

L2: 135/95+

L3: 185/115+

180816

180816

Skill
Bench Press (5 x 4)
Good Mornings (4 x 10)

Metcon
Metcon (Weight)
Every 3 minutes on the minute for 15 minutes, complete:
30 double under
15 deadlift
10 pull-up

L1: 45/35+, penguin jumps, ring row
L2: 135/95+
L3: 185/115+

180815

CrossFit9 – WOD

Metcon

Bring Sally Up

Goblet squat, following the commands of the song
https://youtu.be/6A2V9Bu80J4

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)

A.

12 minute AMRAP:

15/12 calorie bike

50 bodyweight lunge (25/25)

20 KB swing

L1: Y/B

L2: G/Y Russian

L3: G/Y American

Rest 5-7 min

B.

12 minute AMRAP:

20 push-up

20 russian twist

50 mountain climber

180815

180815

Metcon
Bring Sally Up (Weight)
Goblet squat, following the commands of the song

Rest 5 minutes

Metcon (AMRAP – Rounds and Reps)
A.
12 minute AMRAP:
15/12 calorie bike
50 bodyweight lunge (25/25)
20 KB swing

L1: Y/B
L2: G/Y Russian
L3: G/Y American

Rest 5-7 min

B.
12 minute AMRAP:
20 push-up
20 russian twist
50 mountain climber

180814

CrossFit9 – WOD

Skill

Back Squat (5 x 4)

Metcon

Metcon (AMRAP – Rounds and Reps)

14 minute AMRAP:

6 overhead squat

12 hollow rock

200m run

L1: 45/35 + or front squat hold for 30 sec

L2: 95/65

L3: 115/85

180814

180814

Skill
Back Squat (5 x 4)

Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
6 overhead squat
12 hollow rock
200m run

L1: 45/35 + or front squat hold for 30 sec
L2: 95/65
L3: 115/85

180813

CrossFit9 – WOD

Skill

Split Press (6 x 2)

Press from Split Stance

Metcon

Metcon (Time)

3 rounds for time:

400m run

40 wall ball (20/14#)

20 sumo deadlift high pull

L1: KB

L2: 75/55

L3: 95/65