CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 3)
As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets
Accessory: DB External Rotation 4 x 6-10 reps
Increase weight each set if possible
Metcon
Chipper (Time)
For Time:
55 Toes to Bar
55 Sumo Deadlift High Pull
55 Wallballs
55 Cal Row
Stretching (No Measure)
Cobra/Seal x 1 min
Forward fold x 1 minute
Couch stretch x 1 minute per side
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 3)
As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets
Accessory: DB External Rotation 4 x 6-10 reps
Increase weight each set if possible
Metcon
Chipper (Time)
For Time:
55 Toes to Bar
55 Sumo Deadlift High Pull
55 Wallballs
55 Cal Row
Stretching (No Measure)
Cobra/Seal x 1 min
Forward fold x 1 minute
Couch stretch x 1 minute per side
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
25 minute AMRAP
50 d-ball over shoulder
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups
L1: front squat or empty bar; heavy db push press, feet elevated ring rows
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
25 minute AMRAP
50 d-ball over shoulder
40 back squats
30 burpees
20 cal echo/ski sprint
100m farmer carry per person
L1: 45/35; B/P
L2: 95/65; G/Y; 50+
L3: 135/95; R/G; 70+
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
For Time:
100m farmer carry
100m d-ball carry
200m farmer carry
200m d-ball carry
400m farmer carry
400m d-ball carry
No RX
Large classes partner up. One farmer carry, and one d-ball carry, then switch
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell box step-overs
15 push-ups
200m ski/run
– hold one dumbbell any style for the box step-overs.
L3: ring push-ups
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 8)
4x 8-12 bicep curls between sets
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell box step-ups
15 push-ups
30 Russian twists
200m ski/run
– hold one dumbbell any style for the box step ups Use same db for Russian twist .
L3: ring push-ups
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 5
)
Tempo:
Fast up
1 sec hold at top
3 sec negative
Tap floor with control, but go straight into next rep
Accessory between sets
Single leg glute bridge hold x 20 sec per side
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
2 chest-to-bar pull-ups
2 burpee box jump-overs
4 chest-to-bar pull-ups
4 burpee box jump-overs
6 chest-to-bar pull-ups
6 burpee box jump-overs
…
continue to add 2 reps to each movement in the sequence until time expires.
CrossFit9 – CrossFit WOD
Weightlifting
Push Press (4 x 5 @ 50-60%
3 x 4 @ 60-70%)
Metcon
Metcon (Time)
3 rounds for time:
400-meter run
21 knees-to-elbows
12 double-dumbbell hang squat cleans (50/35)
Scale: v-ups or tuck ups for high rep core conditioning
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
Every 4:00 for 5 rounds:
500/400m row
Rest with the remaining time in the interval
2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort
Score is slowest interval.
Metcon
Metcon (Time)
3 rounds for time:
50 air squats
30 American kettlebell swings (G/Y)
10 power snatches (135/95)
Scale as needed
CrossFit9 – CrossFit WOD
Endurance
Endurance (5 Rounds for time)
Every 4:00 for 5 rounds:
500/400m row
Rest with the remaining time in the interval
2:20 cap per interval – scale meters for appropriate intensity
L1: 350m max effort
Score is slowest interval.
Metcon
Metcon (Time)
3 rounds for time:
30 American kettlebell swings (G/Y)
20 Wallball shots (20/14)
10 power snatches (135/95)
Scale as needed