CrossFit9 – CrossFit WOD

Heavy Leg Day

Squat Build Up Warm Up (Checkmark)

15 Minutes for quality:

20 jumping jacks or jump rope skills

10 Spiderman lunges/Worlds greatest stretch

10 Cossack squats (5/leg)

5 goblet squats

5 paused goblet squats

– Build in load for the squats as able – focus on depth
Add weight & increase difficulty for each set

Back Squat (- RX –
For load:
3-3-3-3-3-3-3
Back squat

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
For load:
5-5-5-5-5-5-5
Back squat

Complete at any point throughout the squat session:
1) Banded Hamstring Curls 5 x 10-20
2) GHD Sit-Ups 5 x 10-20)

Goal: 80% or more for all sets

Maximize quality on the Back Squats and maintain a consistent heavy weight across all sets +/-

Stretching (No Measure)

Accumulate:

1:00 standing pike stretch (feet narrow)

1:00 standing pike stretch (feet wide)

– AT-HOME – (7 Rounds for reps)

EMOM 21:

Min. 1 | 6-12 dumbbell reverse lunges

Min. 2 | 6-12 dumbbell pause squats

Min. 3 | 6-12 dumbbell good mornings

– Use 1 or 2 dumbbells.

– Use a loading that allows for unbroken sets and sound technique.