CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
Teams of 2:
28 min AMRAP
100 DB goblet squats
80 DB snatch
60 box jump overs
40 pull-ups
20 cal echo bike
400m run
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups
1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups
1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups
241004 (Time)
– RX –
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
– BEGINNER –
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)
Stretching (No Measure)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (Time)
21-15-9 reps for time of:
V-ups
Burpees
Single-DB thrusters (35/50 lb)
– MASTERS 55+ – (Time)
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 6-8)
Metcon
Metcon (AMRAP – Rounds and Reps)
8 Minute AMRAP
2-4-6-8-10 etc.
Toes-to-bars
Burpees
8 Minute AMRAP
2-4-6-8-10 etc.
D-ball over shoulder
100m run
8 Minute AMRAP
2-4-6-8-10 etc.
Slam balls
Reverse lunge
Rest 2 minutes between AMRAPS
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
Deadlift (- RX –
For load:
3-3-3-3-3
Deadlift
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
5-5-5-5-5
Deadlift
)
Stretching (No Measure)
1 set:
:30 standing hamstring stretch/leg
1:00 table top stretch
– AT-HOME – (5 Rounds for reps)
5 sets for reps:
On a 1:00 clock:
:30 alternating double-DB reverse lunges
:30 double-DB deadlifts
– Rest 2:00 between sets.
– MASTERS 55+ – (5 Rounds for weight)
Same as Rx’d
CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (5 x 8-12)
http://youtu.be/mvBTGx5zu5I
5 x 10 deadbugs between sets (5/5) with 2 sec pause each rep
Metcon
Metcon (Time)
7 rounds for time of:
7 hang cleans
7 front squats
7 shoulder-to-overheads
7 bar-facing burpees
♀ 75 lb
♂ 115 lb
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Dynamic warm-up
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
Squat therapy
EMOM 5:
5 reps of wall-facing squats
– :03 down, :03 hold, then stand.
241002 (10 Rounds for reps)
– RX –
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
– INTERMEDIATE –
10 x 1:00 rounds:
5 back squats
Max-reps toe-assisted ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
– BEGINNER –
10 x 1:00 rounds:
5 back squats
Push-ups from the knees
– Rest 1:00 between rounds.
– Score is total ring dips.
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side
– AT-HOME – (10 Rounds for reps)
10 x 1:00 rounds:
5-10 double-DB squats (35/50 lb)
Max-reps push-ups on the DBs
– Rest 1:00 between rounds.
– Score is total push-ups.
– MASTERS 55+ – (10 Rounds for reps)
10 x 1:00 rounds:
5 back squats
Max-reps ring dips
– Rest 1:00 between rounds.
– Score is total ring dips.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
5 Rounds:
25 Sumo Deadlift High Pull
25 Hollow Rock
25 Calorie Bike
25 KB Swing
Sled Push One-Way (5×45/4×45)
Same Kettlebell for SDLHP and KBS
L1: Y/B
L2: G/Y
L3: R/G
Announcements
Hurricane Recovery Efforts
Donation Drive
- Donors: Drop off supplies at CrossFit9 all week long. Find the list here.
- Need supplies? Pick up on Saturday, Oct. 5, from 9–11am.
- Any leftover supplies will go to Justice Over Everything, a nonprofit run by Coach Byron.
Gym Open Hours
CrossFit9 is available for showers, recharging, wifi, and air conditioning.
- Public: Monday–Friday 8am–1pm.
- Members + families: Any regular business hours.
Assistance
- Request and offer help through other 9’ers in our Facebook Group.
- Place additional requests here.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
5 Rounds:
25 Sumo Deadlift High Pull
25 Hollow Rock
25 Calorie Echo or Ski
25 KB Swing
Sled Push One-Way (5×45/4×45)
Same Kettlebell for SDLHP and KBS
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC hang muscle snatches
10 alternating Spiderman stretches
10 counterbalance plate squats
1 set:
10 PVC pass-throughs
10 PVC good mornings
10 PVC muscle snatches
10 alternating Samson stretch lunges
10 counterbalance plate squats
1 set:
100-meter run (slow)
100-meter run (fast)
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
– INTERMEDIATE –
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
– BEGINNER –
4 rounds for time:
300-m run
15 overhead squats (35/45 lb)
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
5 rounds for time:
400-m run
8 single-arm DB overhead squats, left (35/50 lb)
8 single-arm DB overhead squats, right
– MASTERS 55+ – (Time)
5 rounds for time:
400-m run
15 overhead squats (55/75 lb)
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 3)
Build to a moderate set of 3 with tempo.
1 sec up
1 sec pause at top
3 sec down
1 sec pause at bottom (with tension)
Metcon
Metcon (AMRAP – Reps)
25 Minute EMOM
Minute 1: 20 wall-ball shots
Minute 2: 15 box jumps
Minute 3: 10 deadlifts
Minute 4: Max ring muscle-ups or dips
Minute 5: Rest
Aim for about 55% of your 1-rep-max deadlift