CrossFit9 – CrossFit WOD

Choose Skill 1 or Skill 2

Spend 15-20 minutes

Skill 1 (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.

Skill 2 (5 Rounds for weight)

Every 3:00 for 5 sets:

15 weighted hip extensions (25/45 lb)

Sandbag carry /D-ball carry(100 ft)

– Choose a load that allows you to perform each set of hip extensions unbroken.

– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.

– Substitute the sandbag for a double-kettlebell front-rack carry.

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