CrossFit9 – CrossFit WOD

Strength

Strength (Checkmark)

12 Minute Alt. EMOM (for quality)

Barbell Romanian Deadlifts x 15

Hollow Hold x 30 sec

Top of Dip Hold x 30 sec

Bottom of Dip Hold x 30 sec
Barbell Romanian Deadlifts – moderate weight, not for speed – Progression to deficit (standing on a plate)

Hollow Hold – low back must be pushed into floor, shoulders tucked off floor. If this cannot be maintained then we must scale with a tuck hollow. Progressions is to hollow rocks.

Top of Dip Hold – elbows at full extension, straight body alignment – scale with toe spot.

Bottom of Dip Hold – scale with toe spot – Progress to hold in ring muscle up “transition” (T-Rex)

Metcon

Metcon (Time)

25-20-15-10-5 reps for time of:

Box jumps (20/24 in)

Sit-ups

Ring dips