CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

:20 jumping jacks

10 unweighted good mornings

10 walking lunge steps

5 push-ups, slow

5 push-ups, fast

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
– RX –

6 rounds for time:

24 air squats

24 push-ups

24 walking lunge steps

400-m run

– BEGINNER –

4 rounds for time:

14 squats

14 push-ups from the knees

14 walking lunge steps

400-m run

Stretching (No Measure)

1 set:

1:00 couch stretch/leg

1:00 banded lat stretch/arm

– AT-HOME –  (Time)

Same as Rx’d

Work Your Weakness

– STRENGTH I – (8 Rounds for weight)

6 sets for load:

1 clean pull

1 hang power clean

1 hang squat clean

– All hang reps start from above the knee.

2 drop sets:

1 complex at 95%

1 complex at 90%

– Welcome to the in-between cycles week of our Strength program. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9.

– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.

– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.

– Rest 3 minutes between sets.

Weighted Pull-ups (- STRENGTH II -)

7 sets:

3 weighted pull-ups

– Rest 1:00-2:00 between sets.

– Increase loading across as many sets as possible or perform the same weight for multiple sets.

– Ass load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.

– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.

– STRENGTH III – (Checkmark)

10 sets:

Sled push (75 ft)

Sled pull (75 ft)

– Add 50/90 lb to the sled.

– Rest 1:00 between sets.

– Welcome to the in-between cycles week of our Strength cycles. The goal of this week’s strength sessions is to recover, realign, and prepare for the next eight-week and four-week cycles. This will commence on September 9th.

– Add a rope or a ring + strap to the sled to pull it; simply keep the rope or ring on the sled while you push. The pull should be a backpedal, not an over-the-shoulder drag.

– Feel free to add additional load to the sled as long as you can keep moving.

– SKILL I – (Checkmark)

3 sets:

:20 ring plank hold (right arm)

:20 ring plank hold (left arm)

:20 L-sit hold

10 strict toes-to-bars

– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).

– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.

– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.

– STAMINA I – (10 Rounds for time)

Every 2:00 for 10 sets:

250-meter ski

– Rest with the remaining time in the 2:00 interval.

– Sprint each interval.

– :50-1:10 per 250 meters.

– Rest with the remaining time in each interval.

– Try to keep your stroke rate above 30 for as much of the interval as possible to help get you through the interval faster.

– Ski modifications: Distance, 250-m row, 500-m C2 bike