CrossFit9 – CrossFit WOD
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Accumulate 3 minutes in L-Sit hold on parallettes
Every break, perform 20 sec arch hold on floor
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Three rounds of:
25 Toes to Bar
12 Deadlifts
Then,
Three rounds of:
Max set of Barbell Bent Over Rows
Max set of push-ups
20 Back Rack Lunges
L1: any weight for challenge and feel correct muscles
L2: 135 DL; 95 BB Row & Lunge
L3: 185 DL; 135 BB Row & Lunge
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Accumulate 3 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
Sumo Deadlift (4 x 8 w/ tempo
3 sec negative)
Metcon
Metcon (Time)
Three rounds of:
25 Toes to Bar
12 Deadlifts
Then,
Three rounds of:
Max set of Barbell Bent Over Rows
Max set of push-ups
20 Back Rack Lunges
L1: any weight for challenge and feel correct muscles
L2: 135 DL; 95 BB Row & Lunge
L3: 185 DL; 135 BB Row & Lunge
Toes to Bar – Isometric
Toes to Bar – Isometrics (Checkmark)
Accumulate 3 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 10 reps with rest between each:
Perform a Ball-Up, then pin toes to bar as you drop hips, and extend legs.
Goal – achieve toes to bar position
Then lower down as slow as possible
)
Use a spotter to achieve a max height with perfect form. Then, perform a controlled negative without the spotter
CrossFit9 – CrossFit WOD
Skill and Technique
Squat Clean and Jerk (Squat Clean and Split Jerk
Practice and build to have an idea for challenging workout weight)
(15-20 min)
Metcon
Metcon (Time)
For time:
90 seconds Jump rope “Double under”
8 Clean and Jerks
90 seconds Jump rope “Double under”
6 Clean and Jerks
90 seconds Jump rope “Double under”
4 Clean and Jerks
90 seconds Jump rope “Double under”
(no resting weight on ground)
L1: (any challenging weight for practice perfection
L2: 95/65 -→ 115/85-→ 135/95
L3: 135/95 -→ 165/115-→ 185/125
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 10 reps with rest between each:
Perform a Ball-Up, then pin toes to bar as you drop hips, and extend legs.
Goal – achieve toes to bar position
Then lower down as slow as possible
)
Use a spotter to achieve a max height with perfect form. Then, perform a controlled negative without the spotter
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
Skill and Technique
Squat Clean and Jerk (Squat Clean and Split Jerk
Practice and build to have an idea for challenging workout weight)
(15-20 min)
Metcon
Metcon (Time)
For time:
90 seconds Jump rope “Double under”
8 Clean and Jerks
90 seconds Jump rope “Double under”
6 Clean and Jerks
90 seconds Jump rope “Double under”
4 Clean and Jerks
90 seconds Jump rope “Double under”
(no resting weight on ground)
L1: (any challenging weight for practice perfection
L2: 95/65 -→ 115/85-→ 135/95
L3: 135/95 -→ 165/115-→ 185/125
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 10 reps with rest between each:
Perform a Ball-Up, then pin toes to bar as you drop hips, and extend legs.
Goal – achieve toes to bar position
Then lower down as slow as possible
)
Use a spotter to achieve a max height with perfect form. Then, perform a controlled negative without the spotter
CrossFit9 – CrossFit WOD
Metcon
In Teams of Two (AMRAP – Rounds and Reps)
12 minute AMRAP
Partner A : 5/3 rope climbs
Partner B : Handstand hold
Rest 3 minutes
12 minute AMRAP
Partner A : 20 DB front rack lunges (10/10)
Partner B : Cal row
L1: Rope pull-ups or ground to standing
L2: 35/20
L3: Legless rope climb x 3; 50/35
Partner A completes the designated reps, while Partner B holds holds HS/row at the same time. Then switch back and forth until the 12 minutes is up.
* If anti-rope climb today, perform 20 DB hang muscle cleans
CrossFit9 – CrossFit WOD
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
4 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 20 sec
Back Scale x 20 sec
CrossFit9 – CrossFit WOD
Skill
Jump rope (AMRAP – Reps)
Jump rope
5 rounds:
1 min on/ 1 min rest
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Hang power snatch
10 Dips
L1: 45/35 or db snatch
L2: 75/55
L3: 95/65; 1 muscle up + 10 dips each round
Sprint (Distance)
Bike Erg Tabata
8 rounds x 20 sec sprint/10 sec rest
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
4 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 20 sec
Back Scale x 20 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
Skill
Jump rope (AMRAP – Reps)
Jump rope
5 rounds:
1 min on/ 1 min rest
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
10 Hang power snatch
10 Dips
L1: 45/35 or db snatch
L2: 75/55
L3: 95/65; 1 muscle up + 10 dips each round
Sprint (Distance)
Bike Erg Tabata
8 rounds x 20 sec sprint/10 sec rest
Toes to Bar – Strength
Incline Bench Toes to Bar (Checkmark)
Scaled Toes to Bar
4 x 5+ with faster up, slower down tempo
3 rounds per leg
Front Scale x 20 sec
Back Scale x 20 sec