CrossFit Games Individual Event 9

MOBILITY WOD-EPISODE 9-IMPROVE YOUR OVERHEAD POSITION WORKING ON TIGHT SHOULDER FLEXORS & EXTERNAL ROTATORS

BEGINNER & SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) CrossFit Games Individual Event 9      Speed Clean Ladder

For Time-2min Cap

1 squat clean (40/10kg)

1 squat clean (42.5 /12.5kg)

1 squat clean (45 /15kg)

1 squat clean (47.5 /17.5kg)

Recovery&Weight Changes

For Time-3min Cap

1 squat clean (50/20kg)
1 squat clean (52.5 /22.5kg)
1 squat clean (55 /25kg)
1 squat clean (57.5 /27.5kg)

Recovery&Weight Changes

For Time-6min Cap

1 squat clean (60 /30kg)
1 squat clean (62.5 /32.5kg)
1 squat clean (65 /35kg)
1 squat clean (67.5 /37.5kg)
1 squat clean (70 /40kg)

Recovery&Weight Changes

For Time-12min Cap

1 squat clean (72.5 /42.5kg)
1 squat clean (75 /45kg)
1 squat clean (77.5 /47.5kg)
1 squat clean (80 /50kg)
1 squat clean (82.5 /52.5kg)

INTERMEDIATE & MASTERS 50-59yrs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) CrossFit Games Individual Event 9      Speed Clean Ladder

For Time-2min Cap

1 squat clean (60/20kg)
1 squat clean (62.5 /22.5kg)
1 squat clean (65 /25kg)
1 squat clean (67.5 /27.5kg)

Recovery&Weight Changes

For Time-3min Cap

1 squat clean (70 /30kg)
1 squat clean (72.5 /32.5kg)
1 squat clean (75 /35kg)
1 squat clean (77.5 /37.5kg)
1 squat clean (80 /40kg)

Recovery&Weight Changes

For Time-6min Cap

1 squat clean (82.5 /42.5kg)
1 squat clean (85 /45kg)
1 squat clean (87.5 /47.5kg)
1 squat clean (90 /50kg)
1 squat clean (92.5 /52.5kg)

Recovery&Weight Changes

For Time-12min Cap

1 squat clean (95 /55kg)
1 squat clean (97.5 /57.5kg)
1 squat clean (100 /60kg)
1 squat clean (102.5 /62.5kg)
1 squat clean (105 / 65kg)

ADVANCED, ADVANCED STRENGTH ONLY & MASTERS 40-49yrs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) CrossFit Games Individual Event 9      Speed Clean Ladder

For Time-2min Cap

1 squat clean (70 /30kg)
1 squat clean (72.5 /32.5kg)
1 squat clean (75 /35kg)
1 squat clean (77.5 /37.5kg)
1 squat clean (80 /40kg)

Recovery&Weight Changes

For Time-3min Cap

1 squat clean (82.5 /42.5kg)
1 squat clean (85 /45kg)
1 squat clean (87.5 /47.5kg)
1 squat clean (90 /50kg)
1 squat clean (92.5 /52.5kg)

Recovery&Weight Changes

For Time-6min Cap

1 squat clean (95 /55kg)
1 squat clean (97.5 /57.5kg)
1 squat clean (100 /60kg)
1 squat clean (102.5 /62.5kg)
1 squat clean (105 / 65kg)

Recovery&Weight Changes

For Time-12min Cap

1 squat clean (110 / 70kg)
1 squat clean (115 /72.5kg)
1 squat clean (120 /75kg)
1 squat clean (125 /77.5kg)
1 squat clean (130 /80kg)

FROM THE COACH (A)  (B)  (C) ENJOY