CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 set:

2:00 bike, row, or ski

1 set:

10 box step-ups

10 froggers/HS kick ups

10 kettlebell sumo deadlifts

1 set:

10 tuck jumps

5 single-arm kettlebell presses, right

5 single-arm kettlebell presses, left

10 Russian kettlebell swings

1 set:

10 box jumps

5 single-arm kettlebell push presses, right – HEAVY

5 single-arm kettlebell push presses, left – HEAVY

10 kettlebell swings – HEAVY

Push Press (7 x 1
Push press
– Build in load. Superset with weighted pull-ups)

Emphasis on clean push press – maintaining connection to the floor and maximum leg drive

Weighted Pull-ups (7 sets:
3 weighted pull-ups)

– Rest 1:00-2:00 between sets.

– Increase loading across as many sets as possible or perform the same weight for multiple sets.

– Add load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.

– If you are not able to perform a pull-up, utilize a toe spot or a partner spot & negatives

240901 (Time)

– RX –

For time:

Accumulate 1:00 freestanding handstand hold

100-meter double-KB front rack carry (35/53 lb)

50 double-KB push presses

Single-KB overhead walking lunge (100 ft)

Accumulate 1:00 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

– INTERMEDIATE –

For time:

Accumulate 1:00 handstand hold against the wall

100-m double-KB front rack carry (26/35 lb)

50 double-KB push press

Single-KB overhead walking lunge (100 ft)

Accumulate 1:00 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

– BEGINNER –

For time:

Accumulate :45 plank hold

100-m double-KB front rack carry (12/18 lb)

50 double-KB push press

Single-KB overhead walking lunge (100 ft)

Accumulate :45 plank hold

– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.

Jack (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

10 Push Presses (115/85 lb)

10 Kettlebell Swings (1.5/1 pood)

10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
– RX –

AMRAP 20:

10 push presses (75/115 lb)

10 kettlebell swings (35/53 lb)

10 box jumps (20/24 in)

– BEGINNER –

AMRAP 20:

10 push presses (35/45 lb)

10 kettlebell swings (18/26 lb)

10 box step-ups (12/20 in)

Stretching (No Measure)

1 set:

1:00 upper back lacrosse ball/side

1:00 lacrosse ball on calf/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

10 single-arm DB push press (35/50 lb)

10 dumbbell swings (35/50 lb)

10 jumps to, or over, an object (20/24 in)

– Use one DB.