CrossFit9 – CrossFit WOD
Strength
Pause Back Squat (Low Bar
10 x 2 reps @ moderate
30-60 sec rest)
Hold at bottom for 2-3 seconds before ascending.
TC: 15 minutes
Score: Weight
Metcon
Metcon (7 Rounds for time)
Every 2 minutes x 7
20 wallballs* (20/14)
10 burpees to target @ 6″
*unbroken
TC: 14 minutes
Score: Each round for time
L1:12/10lb wallball; 8 burpees
Extra Accessory
Accessory (Checkmark)
4 sets:
8R/8L Lateral Box Step-down
12 Calf raises
CrossFit9 – CrossFit WOD
Strength
Push Press (5 sets:
8 Push press @ RPE 7
12 DB Pullovers
1 min rest between sets)
TC: 15 minutes
Score: Push Press Load
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
400m run or 1000m bike erg
7 Strict Chin-ups
21 Russian KB Swing (R/G)
Score: Rounds & Reps
Scaling Options
L1: 200m run/ 500m bike
4 Banded chin ups
14 Russian KB swing Y/B
L2: R/G
No L3
Extra Accessory
Core Isometric (Checkmark)
3 x 12 ring in and outs
slow and controlled
()
CrossFit9 – CrossFit WOD
Strength
Single leg (Weight)
Bulgarian Split Squats
5 x 8/leg @ moderate load
No rest between legs,
2 minutes rest between sets
L1: 5 x 3-5/leg
Note: start on weaker leg, then move to stronger. Last two reps of each set should be difficult. Hold DBs in farmer carry style
Metcon
Metcon (Time)
For time:
1000/800m row (or 2000/1600m bike erg)
25 hang cleans
1000/800m row
25 front squats
1000/800m row
25 thrusters
TC: 22 mins
Score: time
Scaling Options
L1: 750/600m row; 45/35
L2: 75/55
L3: 95/65
Extra Accessory
Accessory (Checkmark)
3 sets
20 light band pull throughs
20 light band band leg extensions
()
()
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of 2, 1 partner works at a time
100-80-60-40-20
Box jump overs (24/20)
Calorie rowor ski
Double DBPower Clean & Jerk
Sit-ups
L1: 2×25/15; sit-ups
L2: 2×35/25
L3: 2×50/35;DB sit-ups or stick sit-ups
Accessory
2 rounds:
max handstand hold
max wall sit
CrossFit9 – CrossFit WOD
Shoulder/Glutes (Time)
4 Rounds
10 Seated Arnold Press @ Moderate weight – maintain control and quality
12 Leaning Lateral Raise @ moderate weight – maintain quality
10 DB Preacher Curl @ moderate weight – maintain quality
10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality
-Rest 3 min b/t rounds-
Scoring: Time
Demo Videos
Seated Arnold Press
Leaning Lateral Raise
DB Preacher Curl
Strength
Metcon (Time)
10 rounds for time:
100m run (sprint)
10 deadlifts
7 toes to bar
1 minute rest after each round
L1: 7 rounds; 95/65
L2: 115/85
L3: 135/95
TC: 22 minutes
Extra Accessory
Core Stability (Checkmark)
4 rounds not for time
50′ Bear crawl Band resisted/partner
30-45 sec Wall facing HS hold
CrossFit9 – CrossFit WOD
Weightlifting
Back Squat (EMOM 12: 2 reps @ 60-70%
)
Total time cap w/ ramp-up: 20 min
Score: Load
Metcon
Metcon (Time)
10*9*8*7*6*5*4*3*2*1
Ring Dips
x2 Air squats
*50′ D-ball or Sandbag carry
RX+ @ Weighted ring dips
TC: 18 minutes
Score: Time
L1: Feet supported ring dips; jumping ring dip w/ slow descent
L3: Weighted ring dips
Extra Accessory
Posterior Chain (Checkmark)
Reverse hyper extension on GHD or Bench or Box
3 x 20 reps
CrossFit9 – CrossFit WOD
Strength + Gymnastics
Gymnastics + Stability (Weight)
A. Accumulate 25 strict chin ups
Rest 2-3 minutes
B. Accumulate 14 (L+R = 2) Turkish Get-ups
L1: 5-6 x 5 strict band-assisted or toe-assisted chin ups
L2: Get to 25 strict chin-ups in sets of
3’s or 2’s
L3: Strict chin ups – 3 x 5 @ bodyweight, then 3 x 5 @ weighted
TC: 20 minutes
Score: Load
Metcon
Metcon (4 Rounds for time)
4 rounds for time:
50 double unders
12 renegade rows (push-up + L row + R row = 1)
50′ front rack DB walking lunges
L1: 80 single unders; 25/15+
L2: 35/25+
L3: 50/35+; 80 double unders; push-up + L row + push-up + Rrow = 1 rep renegade
TC: 15 minutes
Score: Each round for time
CrossFit9 – CrossFit WOD
Weightlifting
Clean Drills (Checkmark)
1. Rack Delivery Drill
2. Tall Muscle clean
3. High hang Power clean
4. Low hang power clean
5. Slow pull power clean
TC: 15 mins
Score: N/A
Metcon
Metcon (Weight)
EMOM 10:
ODD: 15/12 calorie row
EVEN: 1 power clean + 2 front squats
Right into…
EMOM 10:
Odd: 15/12 calorie ski
Even: 1 squat clean + 2 push jerks
L1: 95/65; 12/10 calories or 40 seconds
L2: 135/95+
L3: 185/125+
TC: 20 min
Score: Load
Extra Accessory
Post Chain (Checkmark)
Banded march
5 minutes @hard bands
()
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 —
3 rounds:
8 power snatch
24 wallballs (20/14#)
L1: 45/35
L2: 95/65
L3: 115/85
Target times:
Set 1: 3:45-4:45
Set 2: 4:00-5:00
Time cap each set: 7 minutes
That means each of these sets should be treated as sprints— FAST. You will have plenty of rest between to recover for the next set.
Accessory (Time)
For Time:
100 Abmat Sit Ups
Mobility (Checkmark)
1 min Barbell Quad Smash (each side)
1 min Couch Stretch (each side)
1 min Trap Smash (each side)
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: R/G