CrossFit9 – CrossFit WOD
Strength (Checkmark)
4 sets:
5 weighted strict chin-ups
10 barbell bent-over rows (overhead grip)
10 Cuban presses
15 barbell skull crushers
About 15 minutes.
Add weight or difficulty each set, if form allows
Use as a muscle building superset, rest as needed
240927 (Time)
For time:
50 deadlifts (65/95 lb)
50 cal bike
50 medball cleans
50 cal row
Stretching (No Measure)
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
Announcements
We are open!
- Please check Wodify for up-to-date class information.
- Reserve your spot for the remaining classes in Wodify. (We use that information to weigh further updates)
Hope everyone was able to stay safe during the storm! See you at the gym!
CrossFit9 – CrossFit WOD
Bench Press (5 x 6-8)
Accessory Core between sets
GHD Sit-ups
L1: 3 x 10
L3: 5 x 20
240927 (Time)
For time:
50 deadlifts (95/135)
50 cal bike
50 medball cleans
50 cal row
Stretching (No Measure)
3 sets:
:30 standing straddle stretch
:30 alternating scorpion stretch
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
On a 7:00 clock:
10 plate ground-to-overheads
10 hollow rocks
10 alternating Samson stretch lunges
:20 bottom-of-squat hold
240926 (5 Rounds for weight)
– RX –
Every 4:00 for 5 sets:
40 air squats
4 shoulder presses
– INTERMEDIATE –
Every 4:00 for 5 sets:
25 air squats
4 shoulder presses
– BEGINNER –
Every 4:00 for 5 sets:
10 air squats
4 shoulder presses
Shoulder Press
Stretching (No Measure)
1 set:
1:00 foam roll quadriceps/leg
1:00 foam roll lats/arm
– AT-HOME – (5 Rounds for reps)
Every 4:00 for 5 sets:
40 air squats
Max-rep dumbbell shoulder presses (35/50 lb)
– Use two DBs.
– MASTERS 55+ – (5 Rounds for weight)
Same as Rx’d
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 6-8)
4 x 50ft overhead carry between sets
Metcon
Metcon (5 Rounds for weight)
20 minute AMRAP
40 kb swing
30 toes to bar
20 db push press
10 front squats
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
10 Samson stretch lunges
10 PVC overhead squat (weight in heels)
10 strict sit-ups (minimal arm movement)
10 good mornings (neutral spine)
10 strict pull-ups (full range of motion)
10 strict ring dips (full range of motion)
240925 (Time)
– RX –
For time:
3,000-m row
– INTERMEDIATE –
For time:
2,000-m row
– BEGINNER –
AMRAP 12:
Max-meters on the rower.
Skill Work (Checkmark)
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Stretching (No Measure)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (Time)
Same as Rx’d
– MASTERS 55+ – (Time)
Same as Rx’d
CrossFit9 – CrossFit WOD
– SKILL I – (AMRAP – Rounds and Reps)
AMRAP 20:
5 deficit handstand push-ups
:20 L-sit hold
– Use a challenging option for the handstand push-ups that still allows you to complete at least 5 rounds.
– The L-sit hold should be completed in three sets or less.
Modifications:
– Deficit handstand push-ups: Handstand push-ups, pike push-ups
– L-sit hold: One leg extended, knees tucked to chest, plank hold
240925 (Time)
– RX –
For time:
3,000-m row
– INTERMEDIATE –
For time:
2,000-m row
– BEGINNER –
AMRAP 12:
Max-meters on the rower.
Skill Work (Checkmark)
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Stretching (No Measure)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Buy In: 800 Run
40 Sledge Hammer Hit
40 Burpee
40 Wallball
40 GHD Sit-up (L2: Weighted Sit-up, L1: Sit-up)
200 Farmer Carry
20 Ground Over Shoulder D-Ball 200 Sled Pull (4×45/3×45)
Cash Out: 400 with ball (20/14)
30 Minute Cap
Skill Work (Checkmark)
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
Announcements
Tropical Weather Updates ⛈️
We’re watching this week’s weather forecast closely. Please stay tuned to Wodify for possible class schedule changes on Wednesday night and Thursday. We’ll announce any updates here first.
Stay safe and dry, #9Nation!
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
Buy In: 1000m row
40 Slam Balls
40 Burpee
40 Wallball
40 GHD Sit-up (L2: Weighted Sit-up, L1: Sit-up)
200 Farmer Carry
20 D-Ball Over Shoulder
20 Cal Echo Bike backwards
Cash Out: 800m run
30 Minute Cap
Skill Work (Checkmark)
Post-workout
2 sets:
1:00 plank hold
50 Russian twists
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
100-meter run
10 alternating Cossack squats
10 ring rows
5 up-down + jump and reaches
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.
– MASTERS 55+ – (Time)
3 rounds for time with a partner:
30 squat cleans (55/75 lb)
20 pull-ups
800-m run
– Athletes run together and break up the cleans and pull-ups as needed.
CrossFit9 – CrossFit WOD
Shoulder Press (- STRENGTH II –
For load:
Shoulder press
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Your goal is to find a heavy 1-rep shoulder press. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
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.