CrossFit9 – CrossFit WOD
– SKILL I – (Checkmark)
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
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.
CrossFit9 – CrossFit WOD
Choose Skill 1 or Skill 2
Spend 15-20 minutes
Skill 1 (Checkmark)
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
Skill 2 (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry /D-ball carry(100 ft)
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
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
CrossFit9 – CrossFit WOD
Choose Skill 1 or Skill 2
Spend 15-20 minutes
Skill 1 (Checkmark)
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
Skill 2 (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
100m Sandbag carry / D-ball carry
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
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
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises
1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups
1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars
Skill Work (Checkmark)
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
240919 (Time)
– RX –
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
– INTERMEDIATE –
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.
– BEGINNER –
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
Stretching (No Measure)
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch
– AT-HOME – (Time)
10 rounds for time:
12 DB swings (35/50 lb)
30 double-unders
– 15:00 time cap.
– Use one DB.
– MASTERS 55+ – (Time)
10 rounds for time:
12 KB swings (26/35 lb)
30 double-unders
– 15:00 time cap.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises
1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups
1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars
Skill Work (Checkmark)
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
– STAMINA I – (5 Rounds for calories)
5 sets for max-calories:
3:00 Air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.
240919 (Time)
– RX –
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
– INTERMEDIATE –
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.
– BEGINNER –
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
Stretching (No Measure)
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch
– AT-HOME – (Time)
10 rounds for time:
12 DB swings (35/50 lb)
30 double-unders
– 15:00 time cap.
– Use one DB.
– MASTERS 55+ – (Time)
10 rounds for time:
12 KB swings (26/35 lb)
30 double-unders
– 15:00 time cap.
CrossFit9 – CrossFit WOD
– STAMINA I – (5 Rounds for calories)
5 sets for max-calories:
3:00 Air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.
240919 (Time)
– RX –
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
Stretching (No Measure)
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch
– AT-HOME – (Time)
10 rounds for time:
12 DB swings (35/50 lb)
30 double-unders
– 15:00 time cap.
– Use one DB.
– MASTERS 55+ – (Time)
10 rounds for time:
12 KB swings (26/35 lb)
30 double-unders
– 15:00 time cap.
CrossFit9 – CrossFit WOD
– STAMINA I – (5 Rounds for calories)
5 sets for max-calories:
3:00 Air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.
240919 (Time)
– RX –
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
CrossFit9 – CrossFit WOD
STAMINA (5 Rounds for calories)
5 sets for max-calories:
3:00 Bike
– Rest 1:00 between sets.
– Echo bike, C2 bike
– Goal: 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Substitutions: Ski erg, row
240919 (Time)
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
15:00 time cap.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Pizza delivery warm-up
• Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
• If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into the game.
3 rounds:
:45 pizza delivery game
Penalty options:
– Air squats
– Good morning + jumps
– Up-downs
240918 (Distance)
– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
– AT-HOME – (Distance)
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.
CrossFit9 – CrossFit WOD
– STRENGTH I – (8 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For the next eight weeks, 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.
240918 (Distance)
– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
Accessory – Optional (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry /D-ball carry(100 ft)
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
– AT-HOME – (Distance)
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.