CrossFit9 – CrossFit WOD

Warm-up (No Measure)

3 sets:

1:00 bike, row, ski, or run

10 alternating Spiderman stretches

10 leg swings/leg (across body)

10 good mornings

10 air squats

1 set:

10 back squats

5 back squats

3 back squats

1 back squats

1 back squats

– Your next weight should be your starting weight.

– Take weight out of a rack.

Back Squat (For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.

)

– Week 3 of 4 of back squat strength cycle

– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-

240819 (AMRAP – Rounds and Reps)

– RX –

7 minute AMRAP

5 wall-ball shots

15 double-unders

– After each completed round, add 5 wall-ball shots and 15 double-unders.
– INTERMEDIATE –

7 min AMRAP

5 wall-ball shots

:15 double-under attempts

– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.

– BEGINNER –

7 min AMRAP

5 wall-ball shots

15 single-unders

– After each completed round, add 5 wall-ball shots and 15 single-unders.

Skill Work (No Measure)

Post-workout

4 sets:

:20 med-ball Russian twist

:10 rest

:20 flutter kicks

:10 rest

Stretching (No Measure)

2 rounds:

:30 calf roll/side

:30 quad smash/side

– AT-HOME – (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 7 minutes of:

5 single-arm dumbbell thrusters (35/50 lb)

15 double-unders

– After each completed round, add 5 thrusters and 15 double-unders.