CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 bike
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
– INTERMEDIATE –
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
– BEGINNER –
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
100 single-arm DB hang power snatches (20/35 lb)
100 single-arm DB push presses
100 single-arm DB sumo deadlift high pulls
100 single-arm DB front squats
– Use one dumbbell and alternate arms as needed.
– MASTERS 55+ – (Time)
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Front Squat (- STRENGTH II –
For load:
Front squat
5-5-5-5-5+
– Max-reps on the last set.)
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– To add weight to the dips, pinch a dumbbell or medicine ball between your legs or use a weight belt.
– Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
– Switch the movement to a double-dumbbell shoulder press if you cannot perform strict handstand push-ups.
– If you are not proficient or have limited mobility with the dips, avoid adding weight. Instead, use your own bodyweight or a band for assistance to move through a pain free range of motion.
– SKILL I – (Time)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– Plank holds in 1-2 sets.
– While performing strict toes-to-ring, focus on leaning back and pressing the rings to your toes.
– While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.
Modifications:
– Strict toes-to-rings: strict hanging knee raises on rings
– GHD sit-ups: GHD sit-ups to parallel, AbMat sit-ups
– STAMINA I – (10 Rounds for time)
Every 2:00 for 10 sets:
400/500-meter bike
– Score is your slowest interval.
– Rest with the remaining time with the 2-minute clock.
– Do not pace the intervals.
– CHAD1000X Training – (Time)
For time:
250 weighted step-ups (20 inches) (35/45-lb rucksack)
– 15:00-25:00.
– Aim to maintain an average pace of at least 10 step-ups per minute.
– Use height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.