CrossFit9 – CrossFit WOD

241015 (Time)

– RX –

3 rounds for time:

21 push-ups

12 hang power cleans (95/135 lb)

800-m run

– INTERMEDIATE –

3 rounds for time:

15 push-ups

12 hang power cleans (65/95 lb)

800-m run

– BEGINNER –

3 rounds for time:

12 push-ups from the knees

9 hang power cleans (35/45 lb)

400-m run

– MASTERS 55+ –

3 rounds for time:

21 push-ups

12 hang power cleans (65/95 lb)

800-m run

– STRENGTH I – (9 Rounds for weight)

For load:

Snatch, clean, or jerk:

3 reps x 3 sets at 70-80%

2 reps x 3 sets at 80-90%

1 rep x 3 sets at 90%+

– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.

– Use a recent one-rep-max to find your percentages.

– Take the barbell out of a rack for the jerk.

– Rest as needed between sets.

Skill Work (Checkmark)

Post-workout:

3 sets:

5-10 V-ups

3-5 log rolls/direction

– Rest as needed.

Front Squat (- STRENGTH II –
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.)

– Welcome to week two of our Strength II cycle where we will front squat for four weeks.

– Find a heavy set of 3 front squats for the day.

– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.

– 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.

– STRENGTH III – (Weight)

4 sets for load:

100-meter dumbbell farmers carry

1:00 sandbag bear hug hold

– Use two dumbbells for the farmers carry.

– Relatively heavy grunt work.

– Spend no more than 15 minutes completing this session.

– Rest 10-20 seconds between movements and then as needed between sets.

– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.

Modifications:

Farmers carry: Dumbbell box step-ups

Sandbag hold: Load, dumbbell, or kettlebell front-rack hold

Stretching (Checkmark)

1 set:

1:00 lacrosse ball chest mash/side

1:00 lacrosse ball shoulder mash/side