CrossFit9 – CrossFit WOD
Metcon
Hoover (Time)
8 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches
(35 minute cap)
Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.
Lats and Straight Arm Strength
Ball Ups – Eccentrics (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Metcon
Hoover (Time)
8 rounds for time of:
400-meter run
15 burpee box jump-overs
10-calorie bike
6 alternating dumbbell snatches
(35 minute cap)
Staff Sgt.Taylor Hoover, 31, of the United States Marine Corps., died Aug. 26, 2021, by a suicide bomber who detonated explosives at Abbey Gate in Kabul, Afghanistan. Hoover joined the Marines in September 2010 and was assigned to the 2nd Battalion, 1st Marine Regiment, 1st Marine Division, I Marine Expeditionary Force at Camp Pendleton. He was deployed five times in his career and presented with many awards and honors. Hoover is survived by his mother, Kelly Barnett; father, Darin Hoover; sisters Tori Manning and Allison Summers, and their families; and his grandparents, nieces and nephews.
Lats and Straight Arm Strength
Ball Ups – Eccentrics (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
12 minute EMOM
Odd: 5-10 strict pull-ups
Even: 5-10 strict dips
Use a toe spot to scale or a partner assist and alternate with each other.
This is a great way to work strict strength using a spotter
Metcon
Metcon (Time)
For time:
1000m bike sprint
15 Clean and Jerk
1000m bike sprint
12 Clean and Jerk
1000m bike sprint
9 Clean and Jerk
1000m bike sprint
L1: 45/35
L2: 95/65
L3: 135/95
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Max time holds in each:
2 rounds:
1) Top of toes to bar (highest point)
2) True hollow hang – if hollow hang is incorrect, do hollow hold on the floor
3) Arch hang (active bar hang in “superman”)
Pick a time that you can hold each position for then flow right into the next position. Rest between sets
CrossFit9 – CrossFit WOD
Skill
Metcon
Skill (Checkmark)
12 minute EMOM
Odd: 5-10 strict pull-ups
Even: 5-10 strict dips
L3: 2-5 bar muscle ups every minute
Use a toe spot to scale or a partner assist and alternate with each other.
This is a great way to work strict strength using a spotter
Metcon (Time)
For time:
1000m bike sprint
15 Clean and Jerk
1000m bike sprint
12 Clean and Jerk
1000m bike sprint
9 Clean and Jerk
1000m bike sprint
L1: 45/35
L2: 95/65
L3: 135/95
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Max time holds in each:
2 rounds:
1) Top of toes to bar (highest point)
2) True hollow hang – if hollow hang is incorrect, do hollow hold on the floor
3) Arch hang (active bar hang in “superman”)
Pick a time that you can hold each position for then flow right into the next position. Rest between sets
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
2 sec pause at bottom of each rep
Metcon
Metcon (Time)
5 rounds for time:
20/16-cal row
15 front-rack lunges (total reps)
L1: no weight
L2: 75/55
L3: 95/65
Toes to Bar Strength
Jefferson Curl (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (Perform 3 sets of max reps
Best to use a spotter to maximize quality and assist for more height)
Raise legs as high as possible while legs and arms remain straight.
If you cannot do a single rep, do as many as possible at your highest leg height until failure
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 5 )
2 sec pause at bottom of each rep
Metcon
Metcon (Time)
5 rounds for time:
20/16-cal row
15 front-rack lunges (total reps)
L1: no weight
L2: 75/55
L3: 95/65
Toes to Bar Strength
Jefferson Curl (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (Perform 3 sets of max reps
Best to use a spotter to maximize quality and assist for more height)
Raise legs as high as possible while legs and arms remain straight.
If you cannot do a single rep, do as many as possible at your highest leg height until failure
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
Complete in any order:
1) 1600m run
2) 100 back squats
3) 2k row
4) 100 handstand push-ups or db press
5) 200 sit-ups
– split/alternate equal work and rest with partner for everything
L1: 45/35 or goblet squat
L2: 135/95
L3: 185/125
squat out of the rig
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
Complete in any order:
1) 1600m run
2) 100 back squats
3) 2k row
4) 100 handstand push-ups or db press
5) 100 slam balls
– split/alternate equal work and rest with partner for everything
L1: 45/35 or goblet squat
L2: 135/95
L3: 185/125; 30lbs+
squat out of the rig
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
4 sets for load
1-way sled push (max effort HEAVY)
200m farmers carry (try to stay unbroken)
Rest 2-3 min between sets
score = add total weight moved for each set
Metcon
Metcon (Time)
For time:
18-15-12-9
Sumo Deadlift High Pull
Echo Bike
Toes to Bar
L1: 45/35
L2: 95/65
L3: 115/85
Toes to Bar Strength
Incline Bench Toes to Bar (Checkmark)
For Quality:
Scaled Toes to Bar
3 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 10 sec
Back Scale x 10 sec
CrossFit9 – CrossFit WOD
Strength
Strength (Weight)
4 sets for load
1-way sled push (max effort HEAVY)
200m farmers carry (try to stay unbroken)
Rest 2-3 min between sets
score = add total weight moved for each set
Metcon
Metcon (Time)
For time:
18-15-12-9
Sumo Deadlift High Pull
Echo Bike
Toes to Bar
L1: 45/35
L2: 95/65
L3: 115/85
Toes to Bar Strength
Incline Bench Toes to Bar (Checkmark)
For Quality:
Scaled Toes to Bar
3 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 10 sec
Back Scale x 10 sec