CrossFit9 – CrossFit WOD
Glutes and Hamstrings
Good Mornings (4 sets:
10 barbell good mornings
10 side plank rotations per side)
– Start light and build in load as quality mechanics allow.
Partner Andi
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
Partner Andi
Scale weight and reps as needed
Dumbbell Version (Time)
For time:
100 single-arm DB hang power snatches (20/35 lb)
100 single-arm DB push presses
100 single-arm DB sumo deadlift high pulls
100 single-arm DB front squats
– Use one dumbbell and alternate arms as needed.
Announcements
🌧 Tropical Weather Updates 🌧
Updated Schedule Changes:
🔹 Monday 10/7 – Last class at 4:30pm; close at 5:30pm.
🔹 Tuesday 10/8 – Closed.
🔹 Wednesday 10/9 – Closed.
🔹 Thursday 10/10 – Closed.
We will continually update our schedule on Wodify. Please check here before departing for the gym.
The gym is in a non-evacuation zone. Members are welcome to park vehicles on our property starting Tuesday afternoon. Please email your car description and license plate to info@crossfit9.com. (Disclaimer: We cannot be held responsible for any damage that might occur.)
We’ll open our facility for showers, power, Wi-Fi, and workouts as soon as possible after the storm.
❤️🩹 We love you, #9Nation. Stay safe.
CrossFit9 – CrossFit WOD
At Home (No Measure)
Accumulate:
100 push-ups
100 air squats
100 situps
1 minute side plank per side
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Plyometric warm-up
Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees in line with the toes during the landing on the floor and the box.
Skill Work (Checkmark)
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
241009 (Time)
– RX –
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– INTERMEDIATE –
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– BEGINNER –
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
5 rounds for time:
5 wall walks
10 object jump-overs (20/24 in)
20 sit-ups
– MASTERS 55+ – (Time)
5 rounds for time:
5 burpee chest-to-bar pull-ups
10 box jumps or step-ups (20/24 in)
20 AbMat sit-ups
Announcements
🌧 Tropical Weather Updates 🌧
We’re preparing for another storm heading our way, and that means some class schedule updates.
Current plans:
🔹 Tuesday 10/8 – Close at noon.
🔹 Wednesday 10/9 – Closed.
🔹 Thursday 10/10 – We’ll assess gym status; tentative open at 9:30am.
We will continually update our schedule on Wodify. Please check here before departing for the gym.
Lastly, we know everyone is storm-weary. Helene deeply hurt our community, and getting through another storm will likely require us all to exercise resilience and care for our neighbors.
The gym is in a non-evacuation zone. Members are welcome to park vehicles on our property starting Tuesday afternoon. Please email your car description and license plate to info@crossfit9.com. (Disclaimer: We cannot be held responsible for any damage that might occur.)
We’ll open our facility for showers, power, Wi-Fi, and workouts as soon as possible after the storm.
❤️🩹 We love you, #9Nation. Stay safe.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Plyometric warm-up
Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees in line with the toes during the landing on the floor and the box.
Skill Work (Checkmark)
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
241009 (Time)
– RX –
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– INTERMEDIATE –
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
– BEGINNER –
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
5 rounds for time:
5 wall walks
10 object jump-overs (20/24 in)
20 sit-ups
– MASTERS 55+ – (Time)
5 rounds for time:
5 burpee chest-to-bar pull-ups
10 box jumps or step-ups (20/24 in)
20 AbMat sit-ups
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike.
2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg
241008 (AMRAP – Rounds and Reps)
– RX –
AMRAP 12:
25/36 cal on any machine
72 double-unders
– INTERMEDIATE –
AMRAP 12:
20/28 cal on any machine
50 double-unders
– BEGINNER –
AMRAP 12:
12/17 cal on any machine
50 single-unders
Good Mornings (Post-workout
4 sets:
10 good mornings
– Start light and build in load as quality mechanics allow.)
Stretching (No Measure)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 12:
400-m run
72 double-unders
– MASTERS 55+ – (AMRAP – Rounds and Reps)
AMRAP 12:
25/36 cal on any machine
50 double-unders
CrossFit9 – CrossFit WOD
Strength and Skill
Front Squat (Front squat
5-5-5-5-5+
– Max-reps on the last set.)
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
Skill Work (Checkmark)
Between sets of Front Squats
Muscle-up practice
Dip holds top and bottom
Dips
Ring holds top and bottom
Ring Dips
Low ring practice (transitions)
Strict ring muscle up practice (high rings)
Kipping ring muscle up drills
Metcon
Metcon (Time)
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups
L1: 5 low ring or dip practice
L2: 5 jumping muscle ups
L3: 5 ring muscle ups
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 bike
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats
2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
– INTERMEDIATE –
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
– BEGINNER –
For time:
50 hang power snatches (15/25 lb)
50 push presses (15/25 lb)
50 sumo deadlift high pulls (15/25 lb)
50 front squats (15/25 lb)
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
For time:
100 single-arm DB hang power snatches (20/35 lb)
100 single-arm DB push presses
100 single-arm DB sumo deadlift high pulls
100 single-arm DB front squats
– Use one dumbbell and alternate arms as needed.
– MASTERS 55+ – (Time)
For time:
70 hang power snatches (35/45 lb)
70 push presses (35/45 lb)
70 sumo deadlift high pulls (35/45 lb)
70 front squats (35/45 lb)
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. Continue to stick with the lift you chose in week one. 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.
Front Squat (- STRENGTH II –
For load:
Front squat
5-5-5-5-5+
– Max-reps on the last set.)
– Welcome to week one of our Strength II cycle where we will front squat for the next four weeks.
– Find a heavy set of 5 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 weighted dips
10 strict handstand push-ups
– Rest 2:00-3:00 between sets.
– To add weight to the dips, pinch a dumbbell or medicine ball between your legs or use a weight belt.
– Perform the dips on rings or dip bars. Advanced athletes should perform their reps on rings.
– Switch the movement to a double-dumbbell shoulder press if you cannot perform strict handstand push-ups.
– If you are not proficient or have limited mobility with the dips, avoid adding weight. Instead, use your own bodyweight or a band for assistance to move through a pain free range of motion.
– SKILL I – (Time)
For time:
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
50 GHD sit-ups
1:00 plank hold (high plank)
25 strict toes-to-rings
1:00 plank hold (low plank)
– 10:00-15:00.
– Plank holds in 1-2 sets.
– While performing strict toes-to-ring, focus on leaning back and pressing the rings to your toes.
– While performing GHD sit-ups, focus on squeezing your thighs and driving your heels into the platform on the way up. Bend your knees as you go down and aggressively extend your knees as you come up.
Modifications:
– Strict toes-to-rings: strict hanging knee raises on rings
– GHD sit-ups: GHD sit-ups to parallel, AbMat sit-ups
– STAMINA I – (10 Rounds for time)
Every 2:00 for 10 sets:
400/500-meter bike
– Score is your slowest interval.
– Rest with the remaining time with the 2-minute clock.
– Do not pace the intervals.
– CHAD1000X Training – (Time)
For time:
250 weighted step-ups (20 inches) (35/45-lb rucksack)
– 15:00-25:00.
– Aim to maintain an average pace of at least 10 step-ups per minute.
– Use height and loading consistent with how you plan to tackle CHAD1000X on Nov. 11.
1) Beginner // No rucksack. You pick the height of the step-ups.
2) Intermediate // 20/30-lb rucksack. You pick the height of the step-ups.
3) Rx’d // 35/45-lb rucksack. Use a 20-inch box for step-ups.
CrossFit9 – CrossFit WOD
Stamina
Bike Sprints (10 Rounds for time)
Every 2:00 for 10 sets:
400/500-meter bike
– Score is your slowest interval.
– Rest with the remaining time with the 2-minute clock.
– Large class partner up and work 1:1 work:rest
Metcon
Metcon (Time)
For Time:
*30*20*10*
Single Arm KB Swing (right arm)
Single Arm KB Swing (left arm)
KB Goblet Squats
*perform 50 double unders
♀ 53 lb
♂ 70 lb
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 box step-up overs
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
5 box jump-overs
10 unweighted good mornings
5 box jump-overs
:30 up-downs
Power Clean (Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power clean
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
241006 (AMRAP – Reps)
– RX –
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (95/135 lb)
Box jump-overs (20/24 in)
– Step down from the box.
– INTERMEDIATE –
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (65/95 lb)
Box jump-overs (20/24 in)
– Step down from the box.
– BEGINNER –
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (35/45 lb)
Box step-ups (12/20 in)
– Step down from the box.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves
– AT-HOME – (AMRAP – Reps)
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Double-DB power cleans (35/50 lb)
Object jump-overs (20 in)
– MASTERS 55+ – (AMRAP – Reps)
As many rounds and reps as possible in 8 minutes of:
2-4-6-8-10 etc.
Power cleans (65/95 lb)
Box jump-overs (20/24 in)
– Step down from the box.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 row or bike, slow
25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Inchworm + push-ups
1 set:
2:00 row or bike, moderate
3 rounds:
5 pike push-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers
1 set:
2:00 row or bike, fast
241005 (Time)
– RX –
For time:
20 DB presses (35/50 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
– INTERMEDIATE –
For time:
20 DB presses (25/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats
– BEGINNER –
For time:
10 DB presses (15/25 lb)
40 air squats
20 DB push presses
30 air squats
30 DB push jerks
20 air squats
Stretching (No Measure)
2 sets:
:30 reach, roll, and lift
20 steps monster walk
– AT-HOME – (Time)
Same as Rx’d
– MASTERS 55+ – (Time)
For time:
20 DB presses (20/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats