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