CrossFit9 – CrossFit WOD

Plyometric warm-up (No Measure)

Progression // Focus

Calf raises // Press onto the toes.

Plate toe taps // Increase speed with each tap.

Step-up // Try to press only off a single leg.

Drop-and-land off of plate // Land in a good squat position.

Step-up + squat landing // Land softly in a good squat position.

Box jump + step-down // Open the hips aggressively.

Box jump + squat landing // Jump off the back of the box and land softly.

Box jump + slow rebound // Push the hips back and heels down as you land.

Multiple box jumps // Keep the knees out during the landing on the floor and the box.

Power Clean (Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.)

240803 (Time)

– RX –

For time:

50 power cleans (95/135 lb)

– At the top of every minute, perform 10 box jumps (20/24 in).

– 10:00 time cap.

– INTERMEDIATE –

For time:

50 power cleans (85/115 lb)

– At the top of every minute, perform 8 box jumps (20/24 in).

– 10:00 time cap.

– BEGINNER –

For time:

30 hang power cleans (55/75 lb)

– At the top of every minute, perform 8 box jumps (12 in).

– 10:00 time cap.

Stretching (No Measure)

1 set:

1:30 foam roll quadriceps

1:30 foam roll calves

– AT-HOME – (Time)

For time:

50 double-dumbbell power cleans (35/50 lb)

– At the top of every minute, perform 10 broad jumps (3/4 ft)