CrossFit 5.9.17

CFPC – CrossFit


Warm-up (No Measure)

400m Run

Discuss workout and scaling


2 rounds:

10 Banded Good mornings

15 Heavy Russian swings

10 Ring rows

10 Dumbbell Step ups

10 Leg swings each direction

3 Jefferson Curls

10 Bird dogs, 3 sec hold/pause

Prepare/Discuss RDL


RDL (3-3-3-3-3-3, 1 set every 2 min)

Romanian deadlift
Begin in a rack with bar resting just below lockout. Unrack, step back and begin your set. Maintain contact with the legs as you lower the bar as far as possible while keeping a flat back. -Do not- touch the ground. Slow and controlled down (loading the hamstrings and glutes), return with power to the top by firing these muscles.


Load Deadlift, prepare for Pull-up scaling variation and perform:

5 C2B or pull-up scale

5 Deadlift

3 C2B variation

3 Deadlift

(Scaling options- Pull-ups, Jumping chest to bar, banded chest to bar/pull-ups)

Metcon (Time)


Chest-to-bar Pull-ups

Deadlift (225/155#)

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