CrossFit9 – CrossFit WOD
– STRENGTH I – (10 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 2 sets at 50-60%+
4 reps x 5 sets at 60-70%+
3 reps x 3 sets at 70-80%
– Welcome to week three 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.
– If you choose to clean in this session, consider performing the power clean because you’ll squat clean in partner Badger.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Turkish Get Up (Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.)
240923 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
Double-KB front-rack carry (50 m) (35/53 lb)
10 burpees to target (12 in)
– INTERMEDIATE –
AMRAP 15:
Double-KB front-rack carry (50 m) (26/35 lb)
10 burpees to target (6 in)
– BEGINNER –
AMRAP 15:
Single-KB goblet carry (50 m) (18/26 lb)
10 burpees
CrossFit9 – CrossFit WOD
Strength
Push Jerk (2 x 5 @ 50-60%+ (warm up sets)
3 x 4 60-70%+
3 x 3 70-80%)
Build to a moderately heavy set of three
Nancy or Nautical Nancy
Modify to back squats if OHS is not proficient
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Nautical Nancy (Time)
5 rounds for time:
500m row
15 overhead squat (95#/65#)
– 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
CrossFit9 – CrossFit WOD
Strength
Push Jerk (2 x 5 @ 50-60%+ (warm up sets)
3 x 4 60-70%+
3 x 3 70-80%)
Build to a moderately heavy set of three
Accessory : (between sets)
4 x 10 single leg glute bridge per side
Nancy or Nautical Nancy
Modify to back squats if OHS is not proficient
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Nautical Nancy (Time)
5 rounds for time:
500m row
15 overhead squat (95#/65#)
– 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
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
10 deadlifts
10 hang muscle cleans
10 shoulder presses
10 air squats
10 ring kip swings
Thruster (Pre-workout:
EMOM 8:
1 thruster
– Build in load.
– From the floor.)
240929 (Time)
– RX –
5 rounds for time:
5 muscle-ups
5 thrusters (105/155 lb)
– INTERMEDIATE –
5 rounds for time:
3 jumping muscle-ups
5 thrusters (65/95 lb)
– BEGINNER –
5 rounds for time:
3 muscle-up transitions
5 thrusters (35/45 lb)
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
– AT-HOME – (Time)
5 rounds for time:
5 wall walks
10 double-dumbbell thrusters (35/50 lb)
– MASTERS 55+ – (Time)
5 rounds for time:
5 chest-to-bar pull-ups
5 thrusters (75/105 lb)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
10 deadlifts
10 hang muscle cleans
10 shoulder presses
10 air squats
10 ring kip swings
Thruster (Pre-workout:
EMOM 8:
1 thruster
– Build in load.
– From the floor.)
240929 (Time)
– RX –
5 rounds for time:
5 muscle-ups
5 thrusters (105/155 lb)
– INTERMEDIATE –
5 rounds for time:
3 jumping muscle-ups
5 thrusters (65/95 lb)
– BEGINNER –
5 rounds for time:
3 muscle-up transitions
5 thrusters (35/45 lb)
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/side
1:00 couch stretch/side
– AT-HOME – (Time)
5 rounds for time:
5 wall walks
10 double-dumbbell thrusters (35/50 lb)
– MASTERS 55+ – (Time)
5 rounds for time:
5 chest-to-bar pull-ups
5 thrusters (75/105 lb)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 calories on any machine
:30 unweighted good mornings
:30 shuttle run
:30 alternating plank shoulder taps
– Complete all movements at a slow pace.
1 set:
:30 calories on any machine
:30 up-downs
:30 shuttle run
:30 alternating plank hip taps
– Complete all movements at a moderate pace.
1 set:
:30 calories on any machine
:30 burpees
:30 shuttle run
:30 alternating pike shoulder taps
– Complete all movements at a fast pace.
240928 (AMRAP – Reps)
– RX –
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
– INTERMEDIATE –
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (20/35 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
– BEGINNER –
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (10/15 lb)
1:00 push-ups from the knees
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
Stretching (No Measure)
Accumulate:
2:00 reach, roll, and lift
– AT-HOME – (AMRAP – Reps)
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (35/50 lb)
1:00 hand-release push-ups
1:00 walking lunges
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
– MASTERS 55+ – (AMRAP – Reps)
4 rounds for reps:
1:00 shuttle runs
1:00 alternating DB snatches (20/35 lb)
1:00 hand-release push-ups
1:00 calories on any machine
1:00 rest
– 1 shuttle run is 25 ft out and 25 ft back.
CrossFit9 – CrossFit WOD
Partner Badger (Time)
– RX –
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
– INTERMEDIATE –
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
– BEGINNER –
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Stretching (No Measure)
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch
– AT-HOME – (Time)
3 rounds for time with a partner:
30 single-arm dumbbell squat cleans (35/50 lb)
30 double-dumbbell bent-over rows (35/50 lb)
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
CrossFit9 – CrossFit WOD
Partner Badger (Time)
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
Scaling:
Reduce weight for squat cleans
Stretching (No Measure)
2 sets:
1:00 foam roll calves
:30 cat-cow
:30 standing pike stretch
– AT-HOME – (Time)
3 rounds for time with a partner:
30 single-arm dumbbell squat cleans (35/50 lb)
30 double-dumbbell bent-over rows (35/50 lb)
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
15 jumping jacks
10 sit-ups, tuck-ups, or V-ups
5 wide stance inchworm + push-ups
Skill Work (Checkmark)
Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
240927 (Time)
– RX –
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
– INTERMEDIATE –
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
– BEGINNER –
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
Stretching (No Measure)
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
– AT-HOME – (Time)
For time:
50 double-dumbbell deadlifts (35/50 lb)
50 single-arm DB sumo deadlift high pulls (35/50 lb)
– Every minute including the start, complete 7 v-ups.
– Use two DBs for the deadlifts and one DB for the sumo deadlift high pulls.
– MASTERS 55+ – (Time)
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 hanging knee raises.
CrossFit9 – CrossFit WOD
Skill Work (Checkmark)
Pre-workout:
Every 2:00 for 5 sets:
3 sumo deadlift
2 sumo deadlift + shrug
1 sumo deadlift high pull
– Build in load if the technique is sound.
– STRENGTH III – (Checkmark)
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhead grip)
10 Cuban presses
15 barbell skull crushers
– Sub-15:00.
– Prioritize unbroken sets and smooth movement.
– Use an empty barbell for the bent-over rows and the skull crushers.
– Use a PVC or empty training bar for the Cuban presses.
240927 (Time)
– RX –
For time:
50 deadlifts (65/95 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-elbows.
– INTERMEDIATE –
For time:
50 deadlifts (55/75 lb)
50 sumo deadlift high pulls
– Every minute including the start, complete 7 knees-to-armpits.
– BEGINNER –
For time:
30 deadlifts (35/45 lb)
30 sumo deadlift high pulls
– Every minute including the start, complete 5 hanging knee raises.
Stretching (No Measure)
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
– AT-HOME – (Time)
For time:
50 double-dumbbell deadlifts (35/50 lb)
50 single-arm DB sumo deadlift high pulls (35/50 lb)
– Every minute including the start, complete 7 v-ups.
– Use two DBs for the deadlifts and one DB for the sumo deadlift high pulls.