CrossFit9 – CrossFit WOD
Warm-up (No Measure)
On a 5:00 clock:
:30 row (easy)
:30 row (hard)
2 sets:
10 double-dumbbell Romanian deadlifts
10 dumbbell goblet squats
10 dumbbell shoulder press
100-ft double-dumbbell overhead carry (inside)
1 set:
10 good mornings
10 back squats
10 shoulder presses
2 sets:
5-10 back squats
3-5 shoulder presses
– Build in load.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Stimulus & Goals
– Heavy day concluding a month focused on heavy lifts.
– 10:00 – 15:00 on each lift working up to a heavy single for the day.
– Last completed on July 20, 2022.
Strategy
– This is a classic CrossFit benchmark workout last completed on July 20, 2022. If you can look back to your previous maxes, that would help you set goals for today’s efforts.
Modifications
Back squat | Back-rack lunges, front squat, box squat, goblet squat
Shoulder press | Dumbbell shoulder press, single-arm presses, bench press.
Deadlift | Romanian deadlift, Sumo deadlift, single-leg kettlebell deadlift, 50-ft heavy carry
Row Intervals (EXTRA) (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
IF you finish to quickly, and/or want additional cardio – This will not fit entirely in class time…
Stimulus & Goals
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
Strategy
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distance by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
Modifications
Row | 300-m run, 700-m bike.
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 pigeon stretch/side
1:00 couch stretch