CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
:30 row (easy)
:30 alternating Spiderman stretches
:30 row (easy)
:30 alternating plank reach throughs
:30 row (moderate)
:30 Kang squats
:30 row (fast)
:30 up-downs
2:00 burpees over the rower
– Athletes should alternate every two reps.
240831 (AMRAP – Rounds and Reps)
– RX –
With a partner, complete as many rounds as possible in 21 minutes of:
30-cal row
20 burpees over the rower
10 power cleans (105/155 lb)
– INTERMEDIATE –
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees over the rower
8 power cleans (95/135 lb)
– BEGINNER –
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees
8 power cleans (45/65 lb)
Stretching (No Measure)
Accumulate:
:30 banded overhead external rotation stretch/side
:30 bent-arm banded tricep stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 21 minutes of:
30 unweighted step-ups (20/24 in)
20 burpees over a dumbbell
10 double-dumbbell power cleans (35/50 lb)
– Use two DBs.
Announcements
Yoga at CF9
Wednesdays at 6:45pm & Sundays at 10:45am
LABOR DAY HOURS – Monday 9/2
CF and 9FIT – 7:30am, 8:30am, 9:30am
Reserve under Special Events tab
CrossFit9 – CrossFit WOD
240831 (AMRAP – Rounds and Reps)
– RX –
With a partner, complete as many rounds as possible in 28 minutes of:
400m run
30-cal row
20 burpees over bar
10 power cleans (105/155 lb)
3/5 muscle ups
– INTERMEDIATE –
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees over the rower
8 power cleans (95/135 lb)
– BEGINNER –
With a partner, complete as many rounds as possible in 21 minutes of:
20-cal row
16 burpees
8 power cleans (45/65 lb)
Stretching (No Measure)
Accumulate:
:30 banded overhead external rotation stretch/side
:30 bent-arm banded tricep stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 21 minutes of:
30 unweighted step-ups (20/24 in)
20 burpees over a dumbbell
10 double-dumbbell power cleans (35/50 lb)
– Use two DBs.
Announcements
Yoga at CF9
Wednesdays at 6:45pm & Sundays at 10:45am
LABOR DAY HOURS – Monday 9/2
CF and 9FIT – 7:30am, 8:30am, 9:30am
Reserve under Special Events tab
CrossFit9 – CrossFit WOD
240831 (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 28 minutes of:
400m run
30-cal row
20 power cleans (105/155 lb +)
10 burpees over bar
3/5 muscle ups
Stretching (No Measure)
Accumulate:
:30 banded overhead external rotation stretch/side
:30 bent-arm banded tricep stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
With a partner, complete as many rounds as possible in 21 minutes of:
30 unweighted step-ups (20/24 in)
20 burpees over a dumbbell
10 double-dumbbell power cleans (35/50 lb)
– Use two DBs.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 rounds:
2:00 row
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
240830 (Time)
– RX –
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
– INTERMEDIATE –
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
– BEGINNER –
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
Skill Work (4 Rounds for weight)
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
Stretching (No Measure)
Accumulate:
1:00 foam roll upper back
1:00 calf wedge stretch/side
– AT-HOME – (Time)
For time:
30 dumbbell swings (35/50 lb)
150 double-unders
30 dumbbell swings
150 double-unders
30 dumbbell swings
– Use one DB.
Announcements
Yoga at CF9
Wednesdays at 6:45pm & Sundays at 10:45am
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 rounds:
2:00 row
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 single-leg toe touches
Back Squat (- STRENGTH II –
For load:
Back squat
10-8-8-6-6)
– Welcome to week four in our Strength II back squat cycle; this is a de-load week.
– Use a weight in each set so that allows you to maintain solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
– Next week, we take a break from a structured cycle and then return on the week of September 9.
240830 (Time)
– RX –
For time:
30 Russian KB swings (35/53 lb)
150 double-unders
30 Russian KB swings
150 double-unders
30 Russian KB swings
– INTERMEDIATE –
For time:
20 Russian KB swings (35/53 lb)
75 double-unders
20 Russian KB swings
75 double-unders
20 Russian KB swings
– BEGINNER –
For time:
20 Russian kettlebell swings (18/26 lb)
50 single-unders
20 Russian kettlebell swings
50 single-unders
20 Russian kettlebell swings
Skill Work (4 Rounds for weight)
Post-workout:
4 sets:
6 alternating Turkish get-ups
– Rest 1:00 between sets.
– Use a single DB.
Stretching (No Measure)
Accumulate:
1:00 foam roll upper back
1:00 calf wedge stretch/side
– AT-HOME – (Time)
For time:
30 dumbbell swings (35/50 lb)
150 double-unders
30 dumbbell swings
150 double-unders
30 dumbbell swings
– Use one DB.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
10 alternating Samson stretches
10 inch worms
10 alternating plank reach-throughs
10 alternating Cossack squats
10 hand-release push-ups
10 air squats
20 mountain climbers
20 high knees
20 butt kickers
1 set:
100-meter run (easy)
10 med-ball front squat
1 set:
100-meter run (moderate)
10 med-ball push presses
1 set:
100-meter run (fast)
10 wall-ball shots
240829 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
AMRAP 15:
200-m run
5 pike handstand push-ups
10 wall-ball shots (14/20 lb) (9/10 ft)
– BEGINNER –
AMRAP 15:
200-m run
6 dumbbell push presses (15/20 lb)
9 wall-ball shots (10/14 lb) (8/9 ft)
Stretching (No Measure)
Accumulate:
20 reach, roll and lift
1:00 couch stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
200-meter run
10 handstand push-ups
15 single-arm dumbbell thrusters (35/50 lb)
– Use one DB.
Announcements
Yoga at CF9
Wednesdays at 6:45pm & Sundays at 10:45am
CrossFit9 – CrossFit WOD
Split Jerk (2 x 5 at 50-60%
2 x 4 at 60-70%
2 x 3 at 65-75%)
Note the lighter % is meant to be a slight deload, so focus should be on practicing speed with lighter weight
240829 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
200-m run
10 handstand push-ups
15 wall-ball shots (14/20 lb) (9/10 ft)
– INTERMEDIATE –
AMRAP 15:
200-m run
5 pike handstand push-ups
10 wall-ball shots (14/20 lb) (9/10 ft)
– BEGINNER –
AMRAP 15:
200-m run
6 dumbbell push presses (15/20 lb)
9 wall-ball shots (10/14 lb) (8/9 ft)
Stretching (No Measure)
Accumulate:
20 reach, roll and lift
1:00 couch stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 15:
200-meter run
10 handstand push-ups
15 single-arm dumbbell thrusters (35/50 lb)
– Use one DB.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
10 PVC pass-throughs
10 PVC good mornings
5 PVC overhead squats to above parallel
10 alternating box step-ups
5 box jumps
Power Snatch (Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00.)
240828 (Time)
– RX –
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
– INTERMEDIATE –
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.
– BEGINNER –
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 foam roll quads
– AT-HOME – (Time)
For time:
21-15-9
Double-dumbbell hang power snatches (20/35 lb)
Jumps to, or over, an object (20/24 in)
– Use an object that is approximately knee height.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
10 PVC pass-throughs
10 PVC good mornings
5 PVC overhead squats to above parallel
10 alternating box step-ups
5 box jumps
Power Snatch (Pre-workout:
EMOM 15:
1 power snatch
– Build in load every 3:00.)
240828 (Time)
– RX –
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
– INTERMEDIATE –
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.
– BEGINNER –
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 foam roll quads
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean or jerk:
5 reps x 2 sets at 50-60%
4 reps x 3 sets at 60-70%
3 reps x 2 sets at 65-75%
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle and it is considered a de-load week.
– Next week, we take a break from a structured cycle and then return the week of September 9.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
– AT-HOME – (Time)
For time:
21-15-9
Double-dumbbell hang power snatches (20/35 lb)
Jumps to, or over, an object (20/24 in)
– Use an object that is approximately knee height.
Announcements
Yoga at CF9
Wednesdays at 6:45pm & Sundays at 10:45am
CrossFit9 – CrossFit WOD
Power Snatch (EMOM 15:
1 power snatch
– Build in load every 3:00.)
240828 (Time)
– RX –
For time:
21-15-9
Hang power snatches (75/115 lb)
Box jumps (20/24 in)
– INTERMEDIATE –
For time:
21-15-9
Hang power snatch (65/95 lb)
Box jumps (20/24 in)
– Step down from the box.
– BEGINNER –
For time:
12-9-6
Hang power snatch (35/45 lb)
Plate jumps (4/8 in)
– Step down from the plate.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves
1:00 foam roll quads
– AT-HOME – (Time)
For time:
21-15-9
Double-dumbbell hang power snatches (20/35 lb)
Jumps to, or over, an object (20/24 in)
– Use an object that is approximately knee height.