WODs

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

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