Workout 5.9.17

Nickname: Guns and Buns!

Cloud 9 CrossFit – CrossFit


Partner Rowing Warmup, penalty is air squats with 10/15lb plate counter balance.

P1 rows and stops to try and get the rower to land on 100m. However many meters they are under or over 100 they receive a rep penalty. If P1 rows 104m then she has 4 penalty reps.

Then P2 resets the rower and goes. First team to finish 5 rounds each and lowest score wins.

Specific Warmup

Review behind the neck jerk and how to fail reps.

As a class, with an unloaded bar or PVC pipe. Review the OHS.

Then…use at least 3×5 reps increasig weight to get to workout weight


Overhead Squat (10-10-10-10-10)

15-20 mins

Build up across all sets.

2-2.5 minutes rest between sets.

Stronger athletes are encouraged to use bodyweight across all 5 sets.

Scaled: Reduce loading, front squat, or back squat, squat to box

Cool Down and After Bash

Metcon (AMRAP – Reps)

“Arm Farm”

Max Push-ups

Max Push-ups on Knees

Max Push-ups hands on box

Rest 3 Minutes and repeat
If you hit 30 reps of any movement, move onto the next one.

Feature Video

Hear From Cloud 9 Members