CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
5 inchworms + 1 push-up
20 high knees
100-meter run
1 set:
10 alternating Spiderman stretches
20 butt kickers
100-meter run
1 set:
:15 Samson stretch/leg
:15 squat hold
100-meter run
1 set:
:30 plank-ups
– Rest :10
:30 burpees
Skill Work (Checkmark)
Pre-workout:
3 sets:
20 alternating shoulder taps
– Increase difficulty across each set.
240908 (AMRAP – Rounds and Reps)
– RX –
2 sets:
AMRAP 3:
100-m run
10 pull-ups
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
– INTERMEDIATE –
2 sets:
AMRAP 3:
100-m run
5 pull-ups
AMRAP 3:
Handstand hold against the wall
– Rest 2:00 between sets.
– BEGINNER –
2 sets:
AMRAP 3:
100-m run
5 jumping pull-ups
AMRAP 3:
Pike hold
– Rest 2:00 between sets.
Freestanding Handstand Hold (2 Rounds for time)
Stretching (No Measure)
Accumulate:
30 reach, roll, and lifts
– AT-HOME – (AMRAP – Rounds and Reps)
2 sets:
AMRAP 3:
100-m run
10 double-DB bent-over rows (35/50 lb)
AMRAP 3:
Freestanding handstand hold
– Rest 2:00 between sets.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
200-meter jog
10 alternating Spiderman stretches
10 air squats
1 set:
100-meter jog
10 push-ups to down dog
10 med-ball front squats
1 set:
200-meter run
10 up-downs
10 med-ball push presses to target
– Use the same target as your workout target.
1 set:
100-meter run
10 wall-ball facing burpees
10 wall-ball shots
240907 (AMRAP – Reps)
– RX –
On a 15:00 clock:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
– INTERMEDIATE –
On a 15:00 clock:
40 bar-facing burpees
40 wall-ball shots (10/14 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (95/135 lb)
– BEGINNER –
On a 15:00 clock:
30 bar-facing burpees
30 wall-ball shots (10/14 lb) (9/10 ft)
600-m run
Max-reps hang squat cleans in the remaining time (35/45 lb)
Stretching (No Measure)
1 set:
1:00 foam roll quads
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
On a 15:00 clock:
50 DB-facing burpees
50 single-DB thrusters (25/35 lb)
800-m run
Max-reps DB hang squat cleans in the remaining time (35/50 lb)
– Use one DB for the thrusters.
– Use two DBs for the hang squat cleans.
CrossFit9 – CrossFit WOD
240907 (AMRAP – Reps)
2 x 15:00 clock with a partner:
50 bar-facing burpees
50 wall-ball shots (14/20 lb) (9/10 ft)
800-m run
Max-reps hang squat cleans in the remaining time (125/185 lb)
Rest 5 minutes after max reps, then perform a second round. Goal is to stay some what consistent across both rounds
Scaling:
Reduce reps, running distance, and load
Stretching (No Measure)
1 set:
1:00 foam roll quads
1:00 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
On a 15:00 clock:
50 DB-facing burpees
50 single-DB thrusters (25/35 lb)
800-m run
Max-reps DB hang squat cleans in the remaining time (35/50 lb)
– Use one DB for the thrusters.
– Use two DBs for the hang squat cleans.
CrossFit9 – CrossFit WOD
Station rotation warm-up (No Measure)
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 sit-up progression
:30 air squats
– Rest :15 between movements.
240906 (5 Rounds for time)
– RX –
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
– INTERMEDIATE –
Every 4:00 for 5 sets:
17/24-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
– BEGINNER –
Every 4:00 for 5 sets:
10/15-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 GHD sit-ups
Stretching (No Measure)
2 set:
:30 cobra stretch
:30 Samson stretch/side
– AT-HOME – (5 Rounds for time)
Every 4:00 for 5 sets:
400-m run
– Rest with the remaining time.
CrossFit9 – CrossFit WOD
Station rotation warm-up (No Measure)
3 sets:
:30 bike (slow)
:30 Samson stretch lunges
:30 sit-up progression
:30 air squats
– Rest :15 between movements.
240906 (5 Rounds for time)
– RX –
Every 4:00 for 5 sets:
24/30-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
– INTERMEDIATE –
Every 4:00 for 5 sets:
17/24-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
– BEGINNER –
Every 4:00 for 5 sets:
10/15-cal bike
– Athletes may use any bike.
– Rest with the remaining time.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 GHD sit-ups
Stretching (No Measure)
2 set:
:30 cobra stretch
:30 Samson stretch/side
– SKILL I – (Checkmark)
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
– AT-HOME – (5 Rounds for time)
Every 4:00 for 5 sets:
400-m run
– Rest with the remaining time.
CrossFit9 – CrossFit WOD
– SKILL / Core – (Checkmark)
3 sets for quality:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
Aim for the hardest variations you can perform and take rest as needed throughout in order to maintain great form
Fast & Heavy (5 Rounds for reps)
5 rounds for total reps:
On a 3-minute clock:
20/25-calorie Echo bike
Max deadlifts in the remaining time
Rest 3 minutes between rounds.
♀ 205 lb
♂ 275 lb
Intermediate option:
15/20-calorie Echo bike
♀ 135 lb
♂ 205 lb
Beginner option:
8/12-calorie Echo bike
♀ 65 lb
♂ 95 lb
Scaling:
Lifting moderate to heavy loads under duress is a skill, and today’s workout aims to practice just that. This effort is meant to be five sprints with plenty of rest between rounds. Push to finish the calories as quickly as possible (goal: 60-90 sec), and then work to accumulate as many reps as possible on the deadlift. Expect the barbell to feel heavier than you want it to after finishing on the bike. This is by design. Athletes should choose a weight that allows them to perform at least 5 reps in each round. All athletes should not let their intensity overshadow the importance of lifting with proper technique. Find a load with which you can maintain proper form, even when you are pushing your intensity.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 GHD sit-ups
Stretching (No Measure)
2 set:
:30 cobra stretch
:30 Samson stretch/side
– AT-HOME – (5 Rounds for time)
Every 4:00 for 5 sets:
400-m run
– Rest with the remaining time.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 hand-elevated push-ups on a box
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right
5 single-arm kettlebell push presses, left
10 kettlebell swings
Push Press (Pre-workout:
EMOM 9:
1 push press
– Build in load.)
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
– RX –
AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)
– INTERMEDIATE –
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
– BEGINNER –
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
Stretching (No Measure)
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
10 single-arm DB push press (35/50 lb)
10 dumbbell swings (35/50 lb)
10 jumps to, or over, an object (20/24 in)
– Use one DB.
CrossFit9 – CrossFit WOD
240901 (Time)
– RX –
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (35/53 lb)
50 double-KB push presses
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– INTERMEDIATE –
For time:
Accumulate 1:00 handstand hold against the wall
100-m double-KB front rack carry (26/35 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– BEGINNER –
For time:
Accumulate :45 plank hold
100-m double-KB front rack carry (12/18 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate :45 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
General Warm-up (No Measure)
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 hand-elevated push-ups on a box
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right
5 single-arm kettlebell push presses, left
10 kettlebell swings
Push Press (Pre-workout:
EMOM 9:
1 push press
– Build in load.)
Weighted Pull-ups (- STRENGTH II -)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Ass load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
– RX –
AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)
– INTERMEDIATE –
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
– BEGINNER –
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
Stretching (No Measure)
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
10 single-arm DB push press (35/50 lb)
10 dumbbell swings (35/50 lb)
10 jumps to, or over, an object (20/24 in)
– Use one DB.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
2:00 bike, row, or ski
1 set:
10 box step-ups
10 froggers/HS kick ups
10 kettlebell sumo deadlifts
1 set:
10 tuck jumps
5 single-arm kettlebell presses, right
5 single-arm kettlebell presses, left
10 Russian kettlebell swings
1 set:
10 box jumps
5 single-arm kettlebell push presses, right – HEAVY
5 single-arm kettlebell push presses, left – HEAVY
10 kettlebell swings – HEAVY
Push Press (7 x 1
Push press
– Build in load. Superset with weighted pull-ups)
Emphasis on clean push press – maintaining connection to the floor and maximum leg drive
Weighted Pull-ups (7 sets:
3 weighted pull-ups)
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible or perform the same weight for multiple sets.
– Add load to the pull-ups with a dumbbell, a medicine ball, a vest, or a weight belt.
– If you are not able to perform a pull-up, utilize a toe spot or a partner spot & negatives
240901 (Time)
– RX –
For time:
Accumulate 1:00 freestanding handstand hold
100-meter double-KB front rack carry (35/53 lb)
50 double-KB push presses
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– INTERMEDIATE –
For time:
Accumulate 1:00 handstand hold against the wall
100-m double-KB front rack carry (26/35 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate 1:00 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
– BEGINNER –
For time:
Accumulate :45 plank hold
100-m double-KB front rack carry (12/18 lb)
50 double-KB push press
Single-KB overhead walking lunge (100 ft)
Accumulate :45 plank hold
– Use the same load for all kettlebell movements. Switch arms as needed on the overhead walking lunge.
Jack (AMRAP – Rounds and Reps)
AMRAP in 20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
– RX –
AMRAP 20:
10 push presses (75/115 lb)
10 kettlebell swings (35/53 lb)
10 box jumps (20/24 in)
– INTERMEDIATE –
AMRAP 20:
10 push presses (65/95 lb)
10 kettlebell swings (26/44 lb)
10 box jumps (20/24 in)
– BEGINNER –
AMRAP 20:
10 push presses (35/45 lb)
10 kettlebell swings (18/26 lb)
10 box step-ups (12/20 in)
Stretching (No Measure)
1 set:
1:00 upper back lacrosse ball/side
1:00 lacrosse ball on calf/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
10 single-arm DB push press (35/50 lb)
10 dumbbell swings (35/50 lb)
10 jumps to, or over, an object (20/24 in)
– Use one DB.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
6 push-ups
8 alternating Cossack squats
10 dumbbell goblet squats
– Increase dumbbell load for the goblet squats each set.
Front Squat (- RX –
3-3-3-3-3 reps for load:
Front squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
Same as Rx’d)
Stretching (No Measure)
1 set:
1:00 frog stretch
1:00 seated straddle stretch
1:00 seated butterfly stretch
– AT-HOME – (5 Rounds for time)
5 sets, each for time:
10 dumbbell deadlifts
10 dumbbell front rack walking lunges
10 dumbbell front squats
– Rest 2:00-3:00 between sets.
– Use two dumbbells and the heaviest loads you have available.