CrossFit9 – CrossFit WOD
Warm-up
A. General
– 60sec Burpee over empty bar/Burpee/Down & up
– 30sec Banded sidewalks (15sec/side)
– 60sec Barbell RDL
– 30 sec Pause Air squats
– 60sec Burpee over empty bar/Burpee/Down & up
B. Mobility
Full squat T spine rotations
60sec
https://youtu.be/w4IdAUSHJUU
C. Specific: Focus is on bar path
3 Segmented pull: Knees to power position
3 Segmented pull : Below the knee to power position
3 Position halting Clean deadlift: Pause at lift off/Pause below the knees/Pause at power position
3-5 Tempo Cleans
—-
3 Push press
3 Jerk balance
3 Split jerk
Jerk Balance: https://youtu.be/wHgxUPiEoX8
Weightlifting
Clean and Jerk (5 Sets of:
2 Cleans + 1 Jerk
Increase weight each set)
TC: 15 minutes
Score: Weight
Metcon
Metcon (3 Rounds for reps)
4 x 3 Min AMRAPs
Buy In: 250m Row
5 Power Cleans
Max Burpees Over Bar
Rest 2 minutes between sets
Score = total burpees
L1: 45/35+
L2: 115/85+
L3: 155/105+
Extra Accessory
Post Chain (Weight)
Good Mornings
3 x 20 reps
Rest 60-90 seconds between sets