Category: Uncategorized

CrossFit9 – CrossFit WOD Strength Tempo Front Squat (4 x 4 @ 7-8/10 RPE RPE = rate of perceived exertion on a scale between 1 and 10. ) 3 seconds down 3 second hold Explosive up Metcon (2 Rounds for time) 3 rounds: 8 overhead squats 24 pull-ups — at 10:00 on the clock —… Read more »

CrossFit9 – CrossFit WOD Metcon (Time) In Teams of 2… 30 minute AMRAP: 30 calorie row or ski 100 push-ups 30 calorie row or ski 100 KB swing 30 calorie row or ski 100 goblet lunges 30 calorie row or ski 100 goblet squats 30 calorie rowor ski 100 sit-ups L1: Y/B L2: G/Y L3:… Read more »

CrossFit9 – CrossFit WOD Strength Bench Press (4 x 2) Metcon Metcon (Time) 12 rounds for time: 5 pull-ups 10 alternating DB snatch 50′ seal walk Rest 1 min after every 4 rounds TC: 20 Minutes Scaling Options L1: 3 Assisted strict pull ups; 25/15; 3-5 Inchworms L2: 35/25 L3: 50/35; 5 chest-to-bar or 3… Read more »

CrossFit9 – CrossFit WOD Weightlifting Snatch Practice (Checkmark) Snatch drills Tall Vertical jump, snatch grip Tall Snatch High pull, slow mo Tall Snatch high pull, @ speed Tall Snatch Pull under onto plates OHS TC: 15 mins Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 18 minutes: 15/12 calorie ski or bike erg 50 double-unders… Read more »

CrossFit9 – CrossFit WOD Weightlifting Warm-up to 75% Sumo Deadlift (EMOM 10 minutes: 2 Sumo Deadlifts @ 75%) TC: 10mins Metcon Metcon (3 Rounds for time) Every 6 minutes for 18 minutes: (E6MOM) 400m run or 40/35 calorie row 40 KB swing 25 toes to bar L1: 30/25 calorie row; 30 KB swing(Y/B) L2: G/Y;… Read more »

CrossFit9 – CrossFit WOD Strength Barbell Hip Thrusts (4 x 10 Build to heavy set of 10, pause 3 seconds at top of teach rep) http://youtu.be/mvBTGx5zu5I Metcon Metcon (4 Rounds for time) 4 rounds, each for time 9-6-3 Thrusters Box jumps over (24/20in) Rest 1:1 b/w rounds Score: Time of Each round L1: 45/35 (20/16in… Read more »

CrossFit9 – CrossFit WOD Weightlifting Overhead Squat (4 x 4-6 reps) Metcon Metcon (Time) 6 rounds for time: 200 Run 12Burpees 5 Power Cleans Score: Time L1: 75/55 L2: 155/105 L3: 185/125 Extra Accessory Accessory (Checkmark) 3 sets 12 Band Face pulls 12 Band pull overs () ()

CrossFit9 – CrossFit WOD Metcon (Time) Teams of 2 15 Rounds (each) Partner 1: 1 Rope Climb (or 3 strict pull-ups) 2 Wall Walks Partner 2: 10/8 Calorie Bike Erg or Ski Erg -Switch when both are completed- L1: 3 ground to standing rope climbs, 4 inch worms with push-up Optional Accessory (Checkmark) Mayhem Mini-Pump… Read more »

CrossFit9 – CrossFit WOD Muscle-up Practice (No Measure) Banded low ring transitions (AKA slingshot): https://youtu.be/hIZQMJanpmQ Banded low ring ring muscle ups: https://youtu.be/5mqIEuaJ5O4 Strict Banded low ring MU: https://youtu.be/Dn32e9gb4OQ Feet assisted: https://youtu.be/U1SPl7pq1I0 Low ring Y pull + Transition : One thing to note is the shoulder mobility of your athlete might be limited, thus forcing them… Read more »

CrossFit9 – CrossFit WOD Strength Bench Press (5 x 2) Metcon (Time) For time: Buy in: 800m run 27/22 Calorie Echo Bike 20 Toes to Bar 15 Overhead Squats 20 Bar Facing Burpees 15 Overhead Squats 20 Toes to Bar 27/22 Calorie Echo Bike Cash-out: 800m run L1: 65/45 L2: 75/55 L3: 95/65 Mobility (Checkmark)… Read more »