Workout 6.2.17

Nickname: Lift like a gorilla…and run like one, too

Cloud 9 CrossFit – CrossFit


3 Rounds

10 Russian Baby Makers

300′ Backward Run

15 Jumping Squats

300′ High Skip

30 second Squat hold

300′ run (80% pace)


Ankle Smash and Stretch

Specific Warmup

Back Squat loading discussion and prep.

2 Rounds

Back Squat 5 reps and Run 100m

If you can’t do the two rounds unbroken, the weight is too heavy. Barbell starts from the ground.


Metcon (Time)

For Time


Back Squat 165/115

Run 400m between rounds
Stimulus: 12-18 Minutes. Moderate back squat weight. If athletes want a heavy bb focus, have them cut the reps in half and stay at a heavier weight. If that’s your choice, click the RX+ when you enter your score


Option 1- 135/95

Option 2 95/65, 200m run


Tuck Jump Tabata (AMRAP – Reps)

Tuck Jump Tabata

Feature Video

Phil’s Journey For A Better Life