CrossFit9 – CrossFit WOD
Shoulder Press (Shoulder press
1-1-1-1-1-1-1
– Build to a heavy 1 rep)
Accessory:
8-12 bicep curls between sets
240928 (AMRAP – Reps)
4 rounds for reps:
1:00 air squats
1:00 alternating DB snatches (35/50 lb)
1:00 push-ups
1:00 cal ski
1:00 rest
L1: 10/15
L2: 20/35
L3: 35/50
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
1:00 mountain climbers (slow)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
1 set:
1:00 mountain climbers (fast)
10 leg swings/leg
10 lateral leg swings/leg
5 left-arm single-kettlebell shoulder press
5 left-arm single-kettlebell windmills
5 right-arm single-kettlebell shoulder press
5 right-arm single-kettlebell windmills
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
Turkish Get Up (Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single kettlebell or dumbbell.)
Stretching (No Measure)
1 set:
:30 figure-4 stretch/side
:30 seated pike stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
50-m double-DB front-rack carry (35/50 lb)
10 burpees to target (12 in)
– MASTERS 55+ – (AMRAP – Rounds and Reps)
AMRAP 15:
50-m double-KB front-rack carry (26/35 lb)
10 burpees to target (6 in)
Work Your Weakness
– 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.
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.
– 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.
– 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
– STAMINA I – (Distance)
20 sets for distance:
:40 standing bike
:20 seated bike
– Grind it out on the standing bike. Then, get in the saddle and try to push the pace for the remaining time.
– Push for 6,000 meters or more.
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 ring 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
Thruster (
EMOM 10:
1 thruster
– Build in load.
– From the floor.)
240929 (Time)
– RX –
5 rounds for time:
5 ring 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:
:20 jumping jacks
:20 mountain climbers
:20 Abmat sit-ups
:20 up-downs
:20 jumping squats
Skill Work (5 Rounds for weight)
Pre-workout:
Every 2:00 for 5 sets:
1 shoulder press
3 push jerks
– Build in load if the technique is sound.
240922 (AMRAP – Reps)
– RX –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (75/115 lb)
– INTERMEDIATE –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (65/95 lb)
– BEGINNER –
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (35/45 lb)
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
– AT-HOME – (AMRAP – Reps)
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Double-DB push jerks (35/50 lb)
– MASTERS 55+ – (AMRAP – Reps)
AMRAP 12:
3-6-9-12… etc.
AbMat sit-ups
Push jerks (65/95 lb)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
200-meter jog
:30 Samson stretch/side
200-meter plate run
Wyk (Time)
5 Rounds for Time
5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)
To learn more about Wyk click here
– INTERMEDIATE –
5 rounds for time:
5 front squats (105/155 lb)
4-5 rope climbs (12 ft)
400-m run with a plate (15/25 lb)
– 30:00 time cap.
– BEGINNER –
5 rounds for time:
5 front squats (55/75 lb)
5 pull-to-stands
300-m run with a plate (10/15 lb)
– 30:00 time cap.
Stretching (No Measure)
1 set:
:30 foam roll quadriceps/leg
:30 foam roll hamstrings/leg
– AT-HOME – (Time)
5 rounds for time:
10 double-DB front squats (35/50 lb)
16 alternating double-DB renegade rows (35/50 lb)
16 v-ups
400-m run with a single DB (35/50 lb)
– 30:00 time cap.
– MASTERS 55+ – (Time)
5 rounds for time:
5 front squats (125/185 lb)
5 rope climbs (12 ft)
400-m run with a plate (15/25 lb)
– 30:00 time cap.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
200-meter jog
:30 Samson stretch/side
200-meter plate run
Wyk (Time)
5 Rounds for Time
5 Front Squats (225/155 lb)
5 Rope Climbs (15 ft)
400 meter Run (45/35 lb plate)
To learn more about Wyk click here
– INTERMEDIATE –
5 rounds for time:
5 front squats (105/155 lb)
4-5 rope climbs (12 ft)
400-m run with a plate (15/25 lb)
– 30:00 time cap.
– BEGINNER –
5 rounds for time:
5 front squats (55/75 lb)
5 pull-to-stands
300-m run with a plate (10/15 lb)
– 30:00 time cap.
Stretching (No Measure)
1 set:
:30 foam roll quadriceps/leg
:30 foam roll hamstrings/leg
– AT-HOME – (Time)
5 rounds for time:
10 double-DB front squats (35/50 lb)
16 alternating double-DB renegade rows (35/50 lb)
16 v-ups
400-m run with a single DB (35/50 lb)
– 30:00 time cap.
– MASTERS 55+ – (Time)
5 rounds for time:
5 front squats (125/185 lb)
5 rope climbs (12 ft)
400-m run with a plate (15/25 lb)
– 30:00 time cap.
CrossFit9 – CrossFit WOD
Partner Workout (AMRAP – Rounds and Reps)
In Teams of Two,
30 minute AMRAP
160 double-unders
80 wall-ball shots
60 box jump-overs
40 ground-to-overheads (95/135)
20 burpee pull-ups
200m sprint ( 100m each , rest while partner sprints)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 bike, row, ski, or jog
1 set:
:30 band pull-aparts
10 inch worm + push-up
10 ring rows
:15-:30 handstand hold
5-10 ring rows
10 push-ups
:30 band pull-aparts
– Rest :10 between movements.
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
– INTERMEDIATE –
15-12-9 reps for time of:
Handstand push-ups
Ring dips
Push-ups
– BEGINNER –
15-12-9 reps for time of:
Pike push-ups
Box dips
Push-ups from the knees
Stretching (No Measure)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
21-15-9 reps for time of:
Handstand push-ups
Bench dips
Push-ups
– MASTERS 55+ – (Time)
21-15-9 reps for time of:
DB push presses (20/35 lb)
Ring dips
Push-ups
– Use two DBs.