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
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