CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
400-meter jog
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
200-meter run, faster
Skill Work (Checkmark)
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
241210 (Time)
– RX –
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
– INTERMEDIATE –
For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks
– BEGINNER –
For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees
– MASTERS 55+ –
For time:
90 double-unders
30 sit-ups
6 scaled wall walks
75 double-unders
25 sit-ups
5 scaled wall walks
60 double-unders
20 sit-ups
4 scaled wall walks
45 double-unders
15 sit-ups
3 scaled wall walks
30 double-unders
10 sit-ups
2 scaled wall walks
Stretching (Checkmark)
1 set:
2:00 foam roll quads
:30 foam roll calf/side
:30 figure-4 glute foam roll/side
– AT-HOME – (Time)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
– Substitute with 10 ft of handstand walking per 1 wall walk if no wall space is available.
CrossFit9 – CrossFit WOD
Strength
Bench Press (6-6-6-6-6+)
max reps on the least set
Single arm db row between sets
5 x 6 heavy per arm
Metcon
Metcon (Time)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
L1: singles; inchworm + push-ups, or reduced reps of wall walks
L3: ghd sit-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (6-6-6-6-6+)
max reps on the least set
Single arm db row between sets
5 x 6 heavy per arm
Metcon (Time)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
L1: singles; inchworm + push-ups, or reduced reps of wall walks
L3: ghd sit-ups
Metcon
Accessory Finisher
Dead Hang (Time)
Perform 3 sets of about 50% of your max hold time
Chin Over Bar Hold (Time)
Establish a max chin over bar hold
Perform 3 sets of about 50% of your max hold time
CrossFit9 – CrossFit WOD
Strength
Bench Press (6-6-6-6-6+)
max reps on the least set
Single arm db row between sets
5 x 6 heavy per arm
Metcon (Time)
For time:
120 double-unders
30 kb swings
30 sit-ups
6 wall walks
100 double-unders
25 kb swings
25 sit-ups
5 wall walks
80 double-unders
20 kb swings
20 sit-ups
4 wall walks
60 double-unders
15 kb swings
15 sit-ups
3 wall walks
40 double-unders
10 kb swings
10 sit-ups
2 wall walks
Can be seen as 5 descending rounds:
120-100-80-60-40
double unders
30-25-20-15-10
kb swings & sit-ups
6-5-4-3-2
wall walks
L1: singles; inchworm + push-ups, or reduced reps of wall walks
L3: ghd sit-ups
Metcon
Accessory Finisher
Dead Hang (Time)
Perform 3 sets of about 50% of your max hold time
Chin Over Bar Hold (Time)
Establish a max chin over bar hold
Perform 3 sets of about 50% of your max hold time
CrossFit9 – CrossFit WOD
Strength
Bench Press (6-6-6-6-6+)
max reps on the least set
Single arm db row between sets
5 x 6 heavy per arm
Metcon (Time)
For time:
120 double-unders
30 kb swings
30 sit-ups
6 wall walks
100 double-unders
25 kb swings
25 sit-ups
5 wall walks
80 double-unders
20 kb swings
20 sit-ups
4 wall walks
60 double-unders
15 kb swings
15 sit-ups
3 wall walks
40 double-unders
10 kb swings
10 sit-ups
2 wall walks
Can be seen as 5 descending rounds:
120-100-80-60-40
double unders
30-25-20-15-10
kb swings & sit-ups
6-5-4-3-2
wall walks
L1: singles; inchworm + push-ups, or reduced reps of wall walks
L3: ghd sit-ups
Metcon
Accessory Finisher
Dead Hang (Time)
Perform 3 sets of about 50% of your max hold time
Chin Over Bar Hold (Time)
Establish a max chin over bar hold
Perform 3 sets of about 50% of your max hold time
CrossFit9 – CrossFit WOD
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General Warm-up (No Measure)
1 set:
:30 jumping jacks
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
1 set
:30 mountain climbers
10 single-leg toe touches/leg
20 alternating reverse lunges
50-meter double-dumbbell farmers carry
1 set
:30 up-downs
10 unweighted good mornings
20 air squats
50-meter double-dumbbell farmers carry
Squat Clean (Pre-workout
Every 2:00 for 5 sets:
2 squat cleans)
241209 (Time)
– RX –
For time:
21 front squats (125/185 lb)
200-m double-DB farmers carry (35/50 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
– INTERMEDIATE –
For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
– BEGINNER –
For time:
15 front squats (35/45 lb)
100-m double-DB farmers carry (10/15 lb)
12 front squats
50-m double-DB farmers carry
9 front squats
50-m double-DB farmers carry
– MASTERS 55+ –
For time:
21 front squats (95/135 lb)
200-m double-DB farmers carry (20/35 lb)
15 front squats
150-m double-DB farmers carry
9 front squats
100-m double-DB farmers carry
Stretching (Checkmark)
1 set:
200-m walk
:45 scorpion stretch/side
– AT-HOME – (Time)
For time:
30 double-DB front squats (35/50 lb)
200-m double-DB farmers carry (35/50 lb)
20 double-DB front squats
150-m double-DB farmers carry
10 double-dumbbell front squats
100-m double-DB farmers carry
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. For these eight weeks, stick with the lift you chose in week 1. 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.
Back Rack Lunge (- STRENGTH II –
For load:
Back rack lunge
6-6-6-6-6+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will back rack lunge for four weeks.
– Find a heavy set of 6 alternating back rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 6 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back rack and be sure not to slam the trailing knee into the ground.
– STRENGTH III – (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire effort. You may have to stop 2-3 times, but go unbroken if you can!
– SKILL I – (Checkmark)
10 sets:
Handstand walk (50 ft)
– Rest 1:00 between sets.
– Advanced athletes should try to complete each set unbroken. If you fail an attempt, go back to the start.
– If 50 feet is too far, reduce the distance to accommodate your ability.
– STAMINA I – (Time)
10 sets for time:
500/600-meter C2 Bike
– Rest :30 between sets.
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski.
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
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. For these eight weeks, stick with the lift you chose in week 1. 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.
– STRENGTH III – (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15 minutes for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire effort. You may have to stop 2-3 times, but go unbroken if you can!
– STAMINA I – (Time)
10 sets for time:
500/600-meter C2 Bike
– Rest :30 between sets.
– All sets under 1:30.
– Start at a conservative pace and increase your pacing after the first couple of sets.
– Find a pace that you can maintain, challenging yourself to not deviate from that pace by more than 5 seconds in either direction.
– C2 bike modifications: 700/1,000-m Assault bike, 700/1,000-m Echo bike, 250/300-m row, 250/300-m ski.
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week
CrossFit9 – CrossFit WOD
Weightlifting
Squat Clean (Every 2:00 for 5 sets:
2 squat cleans)
Metcon
Metcon (Time)
For time:
21 front squats
200m farmers carry
15 front squats
150m farmers carry
9 front squats
100m farmers carry
L1: 45/35; B/P
L2: 135/95; Y/B
L3: 185/125; G/Y
Accessory Finisher
Pull-up Accessory (Checkmark)
Ring Rows
3 x 12
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Walk further in than last week