CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

12 Minute Alt. EMOM

Odd: 5 strict handstand push-ups

Even: :20 L-sit hold
HSPU Variations: Pike HSPU, Strict HSPU, Wall Facing HSPU, and add deficit to any variation

L-Sit Variations: Hollow hold, Tuck, SL, Tuck, L-Sit

Metcon

Metcon (Time)

4 rounds for time:

21 deadlifts (105/155 lb)

15 weighted sit-ups (35/50lbs) or GHDs

3 rope climbs (15 ft)

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

12 Minute Alt. EMOM

Odd: 5 strict handstand push-ups

Even: :20 L-sit hold
HSPU Variations: Pike HSPU, Strict HSPU, Wall Facing HSPU, and add deficit to any variation

L-Sit Variations: Hollow hold, Tuck, SL, Tuck, L-Sit

Metcon

Metcon (Time)

4 rounds for time:

21 bench press (95/135)

21 weighted sit-ups (35/50lbs) or GHDs

100m farmer carry (G/R)

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For Time

Buy-In: 400m sled drag or 50 cal echo bike

Then,

30-20-10:

Burpees

Chest-to-bar pull-ups

Alternating DB snatches (35/50 lb)

Cash-Out: 400m sled drag or 50 cal echo bike
L1: 20/35; jumping pull-ups, or ring row

CrossFit9 – CrossFit WOD

Strength

Deadlift (7 x 1)

Metcon

Metcon (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges (55/75 lb)

Cooldown (No Measure)

1 Minute each:

Thread the needle

Pigeon stretch each side

Kneeling lunge pulses

CrossFit9 – CrossFit WOD

Strength

Clean (2 x 5 @ 50-60%

2 x 4 @ 60-70%

2 x 3 @ 70-80%)

Metcon

Metcon (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges (55/75 lb)

Cooldown (No Measure)

1 Minute each:

Thread the needle

Pigeon stretch each side

Kneeling lunge pulses

CrossFit9 – CrossFit WOD

Strength

Clean (Three Position Clean
2 x 5 @ 50-60%

Pause at Hang

2 x 4 @ 60-70%

Full Clean

2 x 3 @ 70-80%)

Metcon

Metcon (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges (55/75 lb)

Cooldown (No Measure)

1 Minute each:

Thread the needle

Pigeon stretch each side

Kneeling lunge pulses

CrossFit9 – CrossFit WOD

Strength

Clean (Three Position Clean 2 x 5 @ 50-60%
Pause in each position, then finish clean:
1) low hang
2) hang
3) high hang

Pause at Hang

2 x 4 @ 60-70%

Full Clean

2 x 3 @ 70-80%)

Metcon

Metcon (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges (55/75 lb)

Cooldown (No Measure)

1 Minute each:

Thread the needle

Pigeon stretch each side

Kneeling lunge pulses

CrossFit9 – CrossFit WOD

Weightlifting

Hang Squat Snatch (5 x 2)

Sub: Overhead Squat or Front Squat

5 x 2

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

50 thrusters (65/95 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips
Note for stimulus: 3 minutes per set of 50 = 1 round

Cooldown (No Measure)

1 Minute each:

Cobra stretch

Couch Stretch per side

Bent Arm Thoracic Pulses on Box

CrossFit9 – CrossFit WOD

Weightlifting

Overhead Squat (5 x 2)

Front Squat for sub

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

50 thrusters (65/95 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips
Note for stimulus: 3 minutes per set of 50 = 1 round

Cooldown (No Measure)

1 Minute each:

Cobra stretch

Couch Stretch per side

Bent Arm Thoracic Pulses on Box

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

For time:

800 meter run

80 KB swings (35/53 lb)

80 KB walking lunges

800 meter run
Run together, and split KB work as desired.