CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
200-meter row (easy pace)
25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Burpee broad jump
1 set:
200-meter row (moderate pace)
3 rounds:
5 scap pull-ups
:10 hollow hold on the pull-up bar
10 air squats
200-meter row (fast)
241013 (AMRAP – Reps)
– RX –
For max reps:
AMRAP 5:
50 air squats
Max chest-to-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– INTERMEDIATE –
For max reps:
AMRAP 5:
50 air squats
Max chin-over-bar pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max kipping knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
– BEGINNER –
For max reps:
AMRAP 5:
30 air squats
Max ring rows
AMRAP 3:
20 box step-ups (20 in)
Max hanging knee raises
AMRAP 1:
Max-distance row
– 10 m = 1 rep.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Stretching (No Measure)
1 set:
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
For max reps:
AMRAP 5:
50 air squats
Max double-DB hang power cleans (35/50 lb)
AMRAP 3:
30 walking lunge steps
Max v-ups
AMRAP 1:
Max-shuttle runs
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS 55+ – (AMRAP – Reps)
For max reps:
AMRAP 5:
50 air squats
Max kipping pull-ups
AMRAP 3:
30 box step-ups (20/24 in)
Max toes-to-bars
AMRAP 1:
Max-distance row
– 10 m = 1 rep.