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.
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
CrossFit9 – CrossFit WOD
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
– AT-HOME – (Time)
Dumbell DT
5 Rounds for time:
12 DB Deadlifts
9 DB Hang Power Cleans
6 DB Push Jerks
35#/50#
Two DBs
– STRENGTH I – (7 Rounds for weight)
For load:
Clean
4 x 5 @ 50-60%
3 x 4 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Stretching (No Measure)
1 set:
1:00 foam roll quads
1:00 couch stretch/side
CrossFit9 – CrossFit WOD
Hotshots 19 (Time)
6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
1:00 row, slow
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 kip swings
Strategy Is For Squares (AMRAP – Reps)
– RX –
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
– INTERMEDIATE –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
– BEGINNER –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
– AT-HOME – (AMRAP – Reps)
6 sets:
On a 1:30 clock:
:45 max burpees
:15 transition
:30 v-ups
– Rest 3:00 between intervals.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
1:00 row, slow
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 kip swings
Strategy Is For Squares (AMRAP – Reps)
– RX –
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
– INTERMEDIATE –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
– BEGINNER –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
– AT-HOME – (AMRAP – Reps)
6 sets:
On a 1:30 clock:
:45 max burpees
:15 transition
:30 v-ups
– Rest 3:00 between intervals.
Shoulder Press (- STRENGTH II –
For load:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
CrossFit9 – CrossFit WOD
Shoulder Press (- STRENGTH II –
For load:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
Strategy Is For Squares (AMRAP – Reps)
– RX –
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
– INTERMEDIATE –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
– BEGINNER –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
– AT-HOME – (AMRAP – Reps)
6 sets:
On a 1:30 clock:
:45 max burpees
:15 transition
:30 v-ups
– Rest 3:00 between intervals.
CrossFit9 – CrossFit WOD
Shoulder Press (- STRENGTH II –
For load:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
Strategy Is For Squares (AMRAP – Reps)
– RX –
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
– INTERMEDIATE –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
– BEGINNER –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
– AT-HOME – (AMRAP – Reps)
6 sets:
On a 1:30 clock:
:45 max burpees
:15 transition
:30 v-ups
– Rest 3:00 between intervals.
CrossFit9 – CrossFit WOD
Shoulder Press (For load:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– Be sure to rest longer as the weight gets heavier into the later sets
Strategy Is For Squares (AMRAP – Reps)
6 rounds for max cals + reps:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 max toes-to-bars
– Rest 3:00 between intervals.
Give maximum effort on row and try for the hardest variation of t2b that you can maintain for many consecutive reps.
Go hard enough so you need the rest!
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
– AT-HOME – (AMRAP – Reps)
6 sets:
On a 1:30 clock:
:45 max burpees
:15 transition
:30 v-ups
– Rest 3:00 between intervals.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Dynamic skill warm-up
2 sets:
:20 Samson stretch/leg
10 hollow rocks
10 alternating reverse lunges
10 PVC pass-throughs
:10 ring support hold
10 push-ups to down dog
Ring dip
1 round:
5 foot-assisted ring dips
Rest :30
3-5 strict ring dips
Skill Work (3 Rounds for weight)
Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
Horse Shoe (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
– INTERMEDIATE –
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
– BEGINNER –
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
AT-HOME – (AMRAP – Rounds and Reps)
-AMRAP 10:
6 single-arm DB overhead squats (35/50 lb)
9 hand-release push-ups
– Alternate arms every round.
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-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
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– STRENGTH III – (Checkmark)
5 sets:
Sled push (100 ft)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
– Add 50/90 lb to the sled.
– Rest 2:00 between sets.
– Plan for 20-25 minutes to complete this session.
– Use a rope to backpedal while you pull the sled and keep the rope on the sled while you push.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible; however, you should have to break more than once in each set.
– 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.
– STAMINA I – (Time)
4 sets for total time:
200-meter jog
400-meter run
100-meter jog
100-meter sprint
– Each run should be a hard effort relative to the distance; avoid pacing.
– There is no rest between sets. Use the 200-meter recovery jog as your rest and then hit the next interval as hard as possible.
– Perform this on a track if you are able.
– This session should take no more than 25 minutes to complete.
CrossFit9 – CrossFit WOD
Specific Warm-Up (3 Rounds for weight)
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
Increase difficulty each set
– STAMINA I – (Time)
4 sets for total time:
200-meter jog
400-meter run
100-meter jog
100-meter sprint
– Each run should be a hard effort relative to the distance; avoid pacing.
– There is no rest between sets. Use the 200-meter recovery jog as your rest and then hit the next interval as hard as possible.
– Perform this on a track if you are able.
– This session should take no more than 25 minutes to complete.
Horse Shoe (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
– INTERMEDIATE –
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
– BEGINNER –
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
AT-HOME – (AMRAP – Rounds and Reps)
-AMRAP 10:
6 single-arm DB overhead squats (35/50 lb)
9 hand-release push-ups
– Alternate arms every round.
Stretching (No Measure)
1 set:
1:00 banded shoulder stretch/arm
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
– STRENGTH III – (Checkmark)
5 sets:
Sled push (100 ft)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
– Add 50/90 lb to the sled.
– Rest 2:00 between sets.
– Plan for 20-25 minutes to complete this session.
– Use a rope to backpedal while you pull the sled and keep the rope on the sled while you push.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible; however, you should have to break more than once in each set.