CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
400m ski
10 Handstand push-ups
10 Pull-ups
High Volume + Low Intensity
Toes to Bar – Conditioning (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
10/10 oblique side plank twist
Goal to go unbroken on all reps and all rounds straight through without breaking
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
400m ski
10 Handstand push-ups
10 Pull-ups
High Volume + Low Intensity
Toes to Bar – Conditioning (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
10/10 oblique side plank twist
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
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 5 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
Endurance
500m Row (Time)
Max Effort 500m Row
3 x 500m row
Rest 2 min between
Weightlifting
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Score = weight
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 5 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
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Endurance
500m Row (Time)
Max Effort 500m Row
3 x 500m row
Rest 2 min between
Weightlifting
Gwen (Weight)
Clean & Jerk 15-12- and 9 reps
Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets
Score = weight
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 5 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
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Accumulate 2 minutes in L-Sit hold on parallettes
Every break, perform 20 sec arch hold on floor
CrossFit9 – CrossFit WOD
Endurance
800m Run (Time)
Max Effort 800m Run
2 x 800m run
Rest 3 minute between
Metcon
Metcon (Time)
5 rounds:
20 Sit-ups or v-ups
20 Back Extensions or 10 barbell good mornings
10 Bench Press or DB Bench
Optional Practice (Checkmark)
Jump-rope practice double under for ten minutes
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Accumulate 2 minutes in L-Sit hold on parallettes
Every break, perform 20 sec arch hold on floor
Announcements
CrossFit Open Workout Dates
Saturday 9:30am workouts on March 1st, 8th, and 15th
- 7:30am, 8:30am will be normal CF classes
- 9:30am will be the Open workouts 25.1, 25.2, and 25.3
CrossFit9 – CrossFit WOD
Endurance
800m Run (Time)
Max Effort 800m Run
2 x 800m run
Rest 3 minute between
Metcon
Metcon (Time)
5 rounds:
20 Sit-ups or v-ups
20 Back Extensions or 10 barbell good mornings
10 Bench Press or DB Bench
Optional Practice (Checkmark)
Jump-rope practice double under for ten minutes
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Accumulate 2 minutes in L-Sit hold on parallettes
Every break, perform 20 sec arch hold on floor
CrossFit9 – CrossFit WOD
Toes to Bar Strength
Jefferson Curl (Checkmark)
3 slow rounds:
5 Jefferson Curl ( increase weight from previous weeks)
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
)
Use a spotter to achieve a max height with perfect form. Then, perform a controlled negative without the spotter
CrossFit9 – CrossFit WOD
Metcon
Back Squat (4 Sets each for max effort:
15-10-5-3)
Perform 2-3 warm up sets.
Sets should be heavy enough that each is max effort for the given reps.
Rest as needed between
Metcon
Metcon (Time)
4 rounds:
1 Rope Climb (legless)
25 Push-ups
Cash Out : 1000m row
L1: incline push-ups; 6 rope pull-ups (use toe spot if needed (alternate top hand for 3 per side)
Toes to Bar Strength
Jefferson Curl (Checkmark)
3 slow rounds:
5 Jefferson Curl ( increase weight from previous weeks)
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
)
Use a spotter to achieve a max height with perfect form. Then, perform a controlled negative without the spotter