CrossFit9 – CrossFit WOD

Skill

Push Press (5 x 8 )

Find a heavy set of 8.

Performing a 9th rep should feel impossible.

Metcon

Lift & Run (Time)

For time and load:

200m run

10 deadlifts

10 weighted sit-ups

400m run

5 deadlifts

20 weighted sit-ups

600m run

3 deadlifts

30 weighted sit-ups

800m run

1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.

Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)

Toes to Bar Strength

Metcon (Checkmark)

3 slow rounds:

5 Jefferson Curl ( weight optional)

5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.

Do not feel discomfort in your low back!

Strict Toes-To-Bar (3 x max reps)

As high as possible – use spotter if you cant get all the way to the bar yet