CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

3 sets:

1:00 25-ft shuttle runs

:40 air squats

:20 up-downs

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
– RX –

For load:

1-rep-max back squat

1-rep-max shoulder press

1-rep-max deadlift

Accumulate:

1:00 foam roll glute/side

1:00 figure-4 stretch/side

– AT-HOME – (9 Rounds for reps)

3 sets for reps:

1:00 max-reps double-dumbbell front squats squats (35/50 lb)

– Rest 3:00.

3 sets for reps:

1:00 max-reps double-dumbbell shoulder presses (35/50 lb)

– Rest 3:00.

3 sets for reps:

1:00 max-reps double-dumbbell deadlifts (35/50 lb)

– Rest 3:00.

Work Your Weakness

– STRENGTH I – (7 Rounds for weight)

For load:

Snatch, clean or jerk:

5 reps x 2 sets at 50-60%

4 reps x 3 sets at 60-70%

3 reps x 2 sets at 65-75%

– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.

– Next week, we take a break from a structured cycle and then return the week of September 9.

– Use the same 1-rep-max to find your percentages.

– Take the jerks from a rack, and rest as needed between sets.

Back Squat (- STRENGTH II –
For load:
Back squat
10-8-8-6-6)

– Welcome to week four in our Strength II back squat cycle; this is a de-load week.

– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.

– Perform a new set every 3 minutes.

– Next week, we take a break from a structured cycle and then return on the week of September 9.

– STRENGTH III – (Time)

For time:

800-meter sled drag (25/45 lb)

– Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.

– The weight should allow for a smooth, steady pace across the entire distance.

– Plan to spend around 20 minutes on this workout.

– SKILL I – (AMRAP – Reps)

5 sets:

:40 strict handstand push-ups

Rest :20

:40 alternating dumbbell renegade rows

Rest :20

– Choose a handstand push-up variation that allows you to perform 5-10 reps within the 40-second interval.

– Choose a pair of dumbbells that allow you to move through renegade rows without resting for most of the interval.

– STAMINA I – (Time)

3 rounds for time:

300-meter run

– Rest :30

200-meter run

– Rest 1:00

100-meter run

– Rest 1:30

– 15:00-20:00 (including rest).

– Hit each distance as hard as possible.

– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.

– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a :50-1:10 window.

– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.

– Run substitutions: 750, 500, 250-m C2 bike, Assault, or Echo bike; 300, 200, 100-m row.