CrossFit9 – CrossFit WOD
Clean Complex (8 Rounds for weight)
For load:
2 clean pulls
2 hang power cleans
2 front squats
Perform 5-7 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.
CrossFit9 – CrossFit WOD
Clean Complex (8 Rounds for weight)
For load:
2 clean pulls
2 hang power cleans
2 front squats
Perform 5-7 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.
CrossFit9 – CrossFit WOD
Sumo Deadlift (5 x 8-12)
Metcon (Calories)
4 x 3 minute Rounds:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds
Score = total cals
W: 35-lb dumbbells and 115-lb barbell
M: 50-lb dumbbells and 165-lb barbell
Can also kb bench/kb snatch
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
Snatch (Pre-workout:
Every 2:00 for 5 sets:
3 snatches)
240917 (Time)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
– MASTERS 55+ – (Time)
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
CrossFit9 – CrossFit WOD
Snatch (Pre-workout:
Every 2:00 for 5 sets:
3 snatches)
240917 (Time)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
– MASTERS 55+ – (Time)
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
CrossFit9 – CrossFit WOD
Snatch (Every 2:30 for 5 sets:
3 snatches)
– treat each snatch as a single rep (drop from the top).
– take time for proper setup before each rep
240917 (Time)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
– MASTERS 55+ – (Time)
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
25 jumping jacks
8 alternating reverse lunges
8 alternating forward lunges
Skill Work (AMRAP – Reps)
Pre-workout:
On a 10:00 clock:
Kipping pull-up or chest-to-bar skill work
240916 (Time)
– RX –
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
– INTERMEDIATE –
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
– BEGINNER –
For time:
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.
Stretching (No Measure)
1 set:
1:00 couch stretch/side
1:00 straddle stretch
– MASTERS 55+ – (Time)
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
Work Your Weakness
– 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.
Shoulder Press (- STRENGTH II -)
For load:
Shoulder press
3-3-3-3-3+
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– STRENGTH III – (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)
– 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.
– 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.
– 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.
CrossFit9 – CrossFit WOD
Shoulder Press (- STRENGTH II -)
For load:
Shoulder press
3-3-3-3-3+
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Skill Work (AMRAP – Reps)
Between sets of shoulder press
Practice the skill of kipping
Kipping pull-up or chest-to-bar skill work (strict pull-up is needed before moving to #2)
Beat swings only (hollow & arch)
Beat swings + TTB or pull-up
Chest to bar
Bar Muscle Ups
Pullover + Eccentric BMU
240916 (Time)
For time:
2000m bike erg
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
1000m ski erg
– Use 2 dumbbells.
L1: burpees; 15/25lbs
– MASTERS 55+ – (Time)
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
Stretching (No Measure)
1 set:
1-2 min foam roll quads
1:00 couch stretch/side
1-2 min foam roll back
1:00 straddle forward fold
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
:30 bike (easy)
:20 bike (moderate)
:10 bike (fast)
2 sets:
10 banded pass-throughs
10 band pull-aparts
10 scap pull-ups
10 scap push-ups
:30 bike (workout pace)
– Rest :10-:20 between movements.
Hold Please… (Time)
– RX –
4 rounds for time:
10/15-cal bike
:30 accumulated dead hang hold
10/15-cal bike
:30 accumulated handstand hold
10/15-cal bike
:30 accumulated ring support hold
– INTERMEDIATE –
4 rounds for time:
8/12-cal bike
:30 accumulated dead hang hold
8/12-cal bike
:30 accumulated handstand hold
8/12-cal bike
:30 accumulated ring support hold
– BEGINNER –
4 rounds for time:
6/9-cal bike
:15 accumulated toe-assisted dead hang hold
6/9-cal bike
:15 accumulated pike hold
6/9-cal bike
:15 accumulated toe-assisted ring support hold
Stretching (No Measure)
1 set:
200-m recovery walk
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
4 rounds for time:
200-m run
:30 accumulated hollow hold
200-m run
:30 accumulated handstand hold
200-m run
:30 accumulated high-plank hold
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
:15 arm circles forward
:15 arm circles backward
10 scap pull-ups
6 Samson stretch lunges
6 alternating step-ups
4 burpees
4 box jumps
– Use a low box.
2 sets:
5-10 ring rows or 1-5 strict pull-ups
:20 box jumps
– Use a workout height box.
Why Though? (Time)
– RX –
9-12-15-18-21 reps for time of:
Suitcase KB reverse lunges (53/70 lb)
Kipping chest-to-bar pull-ups
Burpee box jumps (24/30 in)
– Use one kettlebell.
– INTERMEDIATE –
6-9-12-15-18 reps for time of:
Suitcase KB reverse lunges (35/53 lb)
Kipping pull-ups
Burpee box jumps (20/24 in)
– Use one kettlebell.
– BEGINNER –
3-6-9-12-15 reps for time of:
Suitcase KB reverse lunge (26/35 lb)
Ring rows
Burpee box step-ups (12/20 in)
– Use one kettlebell.
Stretching (No Measure)
1 set:
1:00 pigeon pose/leg
– AT-HOME – (Time)
9-12-15-18-21 reps for time of:
Suitcase DB reverse lunges (35/50 lb)
Double-DB bent-over rows
Burpees to a target (12 in)
– Use one DB.