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
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
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
Complete a full round quickly, then switch
15 minute AMRAP
3 chin ups
6 knees to elbow
9 deadlifts
Rest 3 minutes
15 minute AMRAP
100m run
6 burpee over bar
9 cal ski
No RX weight – choose a weight to complete fast and unbroken
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
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
Complete a full round quickly, then switch
15 minute AMRAP
3 chin ups
6 knees to elbow
9 deadlifts
Rest 3 minutes
15 minute AMRAP
100m run
6 burpees
9 cal echo
No RX weight – choose a weight to complete fast and unbroken
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5 )
1 sec pause each rep at chest before pressing back up
Metcon
Metcon (Time)
For Time:
50 DB Thrusters
50 Box Jumps
50 DB Front Rack Lunges (25/25)
1 mile run
L1: 15/10
L2: 35/25
L3: 50/35
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
3 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 15 sec
Back Scale x 15 sec
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
Bench Press (5 x 5 )
1 sec pause each rep at chest before pressing back up
Metcon
Metcon (Time)
For Time:
50 DB Thrusters
50 Box Jumps
50 DB Front Rack Lunges (25/25)
1 mile run
L1: 15/10
L2: 35/25
L3: 50/35
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
3 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 15 sec
Back Scale x 15 sec
CrossFit9 – CrossFit WOD
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
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (5-4-3-2-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
25 wallballs
25 KB swings
25 cal ski
25 single arm db push press
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
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (5-4-3-2-1)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
25 wallballs
25 KB swings
25 cal ski
25 single arm db push press
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
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 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