CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
Alexander (Time)
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
– RX –
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
– INTERMEDIATE –
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
– BEGINNER –
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
Stretching (No Measure)
1 set:
1:00 pigeon pose/leg
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 rounds:
Course-loop jog
5 plate deadlifts
5 shoulder presses
5 plate good morning (at the chest)
5 plate good morning (on upper back)
:20 Samson stretch/side
My Diamond Shoes Are Too Tight (AMRAP – Reps)
– RX –
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (45/55 lb)
– INTERMEDIATE –
On a 30:00 clock, complete as many
reps as possible of:
Plate carry (35/45 lb)
– BEGINNER –
On a 30:00 clock, complete as many
reps as possible of:
Plate carry or medicine ball (10/15 lb)
– Rest for 2:00 before starting a new lap.
Stretching (No Measure)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Reps)
On a 30:00 clock, complete as many
reps as possible of:
Dumbbell carry (35/50 lb)
100 meters = 1 rep
CrossFit9 – CrossFit WOD
– SKILL I – (10 Rounds for distance)
EMOM 20:
Min. 1 | :30 double-unders
Min. 2 | Max-distance handstand walk
– This is a great time to practice double-unders and work through frustration if still developing this skill.
– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.
– Advanced athletes should consider using a heavy rope if available.
Skill Work (3 Rounds for weight)
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
Pushy Gwen (3 Rounds for weight)
– RX –
15-12-9 reps for load:
Push press
– INTERMEDIATE –
15-12-9 reps for load:
Push press
– BEGINNER –
15-12-9 reps for load:
Push press
Push Press
Stretching (No Measure)
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
CrossFit9 – CrossFit WOD
– 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.
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)
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
CrossFit9 – CrossFit WOD
Bench Press (5 x 8 )
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)
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
– 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.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
:20 jumping jacks
10 PVC shoulder presses
10 PVC good mornings
10 PVC pass-throughs
Skill Work (3 Rounds for weight)
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
Pushy Gwen (3 Rounds for weight)
– RX –
15-12-9 reps for load:
Push press
– INTERMEDIATE –
15-12-9 reps for load:
Push press
– BEGINNER –
15-12-9 reps for load:
Push press
Push Press
Stretching (No Measure)
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
– AT-HOME – (3 Rounds for reps)
3 sets:
5-10 unbroken pike push-ups
– Rest :15.
Max-reps unbroken DB push presses (35/50 lb)
– Rest 3:00.
– Use two DBs.
CrossFit9 – CrossFit WOD
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.
– 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.
Stretching (No Measure)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
CrossFit9 – CrossFit WOD
– SKILL – (10 Rounds for distance)
EMOM 20:
Min. 1 | :30 double-unders
Min. 2 | Max-distance handstand walk
– This is a great time to practice double-unders and work through frustration if still developing this skill.
– Take your time on the handstand walks. If needed, practice shoulder taps or holds against the wall, or bear crawls
Skill Work (3 Rounds for weight)
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
Pushy Gwen (3 Rounds for weight)
15-12-9 reps for load:
Push press
-This is a strength workout. Goal is to push the weight as heavy as possible, while maintaining all the sets unbroken!
–
Push Press (Score is last weight for 9 reps)
Score is last weight for 9 reps
Stretching (No Measure)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
CrossFit9 – CrossFit WOD
– SKILL – (10 Rounds for distance)
EMOM 20:
Min. 1 | :30 double-unders
Min. 2 | Max-distance handstand walk
– This is a great time to practice double-unders and work through frustration if still developing this skill.
– Take your time on the handstand walks. If needed, practice shoulder taps or holds against the wall, or bear crawls
Skill Work (3 Rounds for weight)
BUILDING PHASE
3 sets:
7 push presses
– Build to workout weight or slightly over.
Pushy Gwen (3 Rounds for weight)
15-12-9 reps for load:
Push press
Optional approaches:
For maximum strength , rest 3 minutes between sets to be as fresh as possible
For extra “work/cardio” Perform 20-30 situps or GHDs, and 10 cal echo before and after each set of push press (start and finish) for a total of four rounds
-Normally this is a strength workout. Goal is to push the weight as heavy as possible, while maintaining all the sets unbroken!
–
Push Press (Score is last weight for 9 reps – as long as it remains unbroken!)
Score is last weight for 9 reps
Stretching (No Measure)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
Alexander (Time)
5 Rounds for Time
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
To learn more about Alexander click here
– RX –
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
– INTERMEDIATE –
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
– BEGINNER –
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans
Stretching (No Measure)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
– AT-HOME – (Time)
5 rounds for time with a partner:
31 double-DB squats (35/50 lb)
12 double-DB power cleans