CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 rounds:
:30 bike easy pace
:20 bike moderate pace
:10 bike fast pace
:10 rest
2 rounds:
10 band pull-aparts
10 plank shoulder taps
10 air squats
10 scap pull-ups
240827 (Time)
– RX –
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
– INTERMEDIATE –
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
– BEGINNER –
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
Stretching (No Measure)
Accumulate:
1:00 foam roll calves/side
1:00 foam roll lats/side
1:00 bent-arm pec stretch/side
– AT-HOME – (Time)
4 rounds for time:
10 single-leg squats
20 alternating dumbbell renegade rows (35/50 lb)
30 push-ups
400-meter run
– Use two dumbbells if possible, or perform 10 reps/side with one.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 rounds:
:30 bike easy pace
:20 bike moderate pace
:10 bike fast pace
:10 rest
2 rounds:
10 band pull-aparts
10 plank shoulder taps
10 air squats
10 scap pull-ups
240827 (Time)
– RX –
4 rounds for time:
10 single-leg squats
20 pull-ups
30 push-ups
1000-m bike
– INTERMEDIATE –
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
– BEGINNER –
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
– AT-HOME – (9 Rounds for reps)
3 sets for reps:
1:00 max-reps double-dumbbell front squats squats (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-dumbbell shoulder presses (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-dumbbell deadlifts (35/50 lb)
– Rest 3:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves/side
1:00 foam roll lats/side
1:00 bent-arm pec stretch/side
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.
– SKILL I – (AMRAP – Reps)
5 sets:
:40 strict handstand push-ups
Rest :20
:40 alternating dumbbell renegade rows
Rest :20
– Choose a handstand push-up variation that allows you to perform 5-10 reps within the 40-second interval.
– Choose a pair of dumbbells that allow you to move through renegade rows without resting for most of the interval.
– STAMINA I – (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a :50-1:10 window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run substitutions: 750, 500, 250-m C2 bike, Assault, or Echo bike; 300, 200, 100-m row.
– AT-HOME – (Time)
4 rounds for time:
10 single-leg squats
20 alternating dumbbell renegade rows (35/50 lb)
30 push-ups
400-meter run
– Use two dumbbells if possible, or perform 10 reps/side with one.
Announcements
Yoga at CF9
Wednesdays at 6:45pm & Sundays at 10:45am
CrossFit9 – CrossFit WOD
– STAMINA – (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a :50-1:10 window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run substitutions: 750, 500, 250-m C2 bike, Assault, or Echo bike; 300, 200, 100-m row.
240827 (Time)
– RX –
4 rounds for time:
10 single-leg squats (AKA pistol or pistol practice)
20 pull-ups
30 push-ups
1000-m bike
– INTERMEDIATE –
4 rounds for time:
10 ankle-wrapped single-leg squats
15 pull-ups
20 push-ups
1000-m bike
– BEGINNER –
4 rounds for time:
10 reverse lunges
10 ring rows
10 push-ups, from the knees as needed
1000-m bike
Intended Stimulus
16:00-24:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll calves/side
1:00 foam roll lats/side
1:00 bent-arm pec stretch/side
– AT-HOME – (Time)
4 rounds for time:
10 single-leg squats
20 alternating dumbbell renegade rows (35/50 lb)
30 push-ups
400-meter run
– Use two dumbbells if possible, or perform 10 reps/side with one.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
1:00 25-ft shuttle runs
:40 air squats
:20 up-downs
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
– RX –
For load:
1-rep-max back squat
1-rep-max shoulder press
1-rep-max deadlift
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For completion:
3-3-3 back squat
3-3-3 shoulder press
3-3-3 deadlift
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 figure-4 stretch/side
– AT-HOME – (9 Rounds for reps)
3 sets for reps:
1:00 max-reps double-dumbbell front squats squats (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-dumbbell shoulder presses (35/50 lb)
– Rest 3:00.
3 sets for reps:
1:00 max-reps double-dumbbell deadlifts (35/50 lb)
– Rest 3:00.
Work Your Weakness
– 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.
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.
– STRENGTH III – (Time)
For time:
800-meter sled drag (25/45 lb)
– Attach a rope or a ring strap to the sled, face the sled, and walk backward to accumulate 800 meters.
– The weight should allow for a smooth, steady pace across the entire distance.
– Plan to spend around 20 minutes on this workout.
– SKILL I – (AMRAP – Reps)
5 sets:
:40 strict handstand push-ups
Rest :20
:40 alternating dumbbell renegade rows
Rest :20
– Choose a handstand push-up variation that allows you to perform 5-10 reps within the 40-second interval.
– Choose a pair of dumbbells that allow you to move through renegade rows without resting for most of the interval.
– STAMINA I – (Time)
3 rounds for time:
300-meter run
– Rest :30
200-meter run
– Rest 1:00
100-meter run
– Rest 1:30
– 15:00-20:00 (including rest).
– Hit each distance as hard as possible.
– Go all out on all intervals; this workout will be very challenging if you hit each interval as hard as possible.
– Give yourself time ranges for each distance. For example, plan to finish the 300-meter distance within a :50-1:10 window.
– Try to perform this workout with a buddy or a group for more of a push to keep driving forward.
– Run substitutions: 750, 500, 250-m C2 bike, Assault, or Echo bike; 300, 200, 100-m row.
CrossFit9 – CrossFit WOD
Warm-up (No Measure)
On a 5:00 clock:
:30 row (easy)
:30 row (hard)
2 sets:
10 double-dumbbell Romanian deadlifts
10 dumbbell goblet squats
10 dumbbell shoulder press
100-ft double-dumbbell overhead carry (inside)
1 set:
10 good mornings
10 back squats
10 shoulder presses
2 sets:
5-10 back squats
3-5 shoulder presses
– Build in load.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Stimulus & Goals
– Heavy day concluding a month focused on heavy lifts.
– 10:00 – 15:00 on each lift working up to a heavy single for the day.
– Last completed on July 20, 2022.
Strategy
– This is a classic CrossFit benchmark workout last completed on July 20, 2022. If you can look back to your previous maxes, that would help you set goals for today’s efforts.
Modifications
Back squat | Back-rack lunges, front squat, box squat, goblet squat
Shoulder press | Dumbbell shoulder press, single-arm presses, bench press.
Deadlift | Romanian deadlift, Sumo deadlift, single-leg kettlebell deadlift, 50-ft heavy carry
Row Intervals (EXTRA) (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
IF you finish to quickly, and/or want additional cardio – This will not fit entirely in class time…
Stimulus & Goals
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
Strategy
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distance by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
Modifications
Row | 300-m run, 700-m bike.
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 pigeon stretch/side
1:00 couch stretch
Announcements
Yoga at CF9
Wednesdays at 6:45pm & Sundays at 10:45am
CrossFit9 – CrossFit WOD
Warm-up (No Measure)
On a 5:00 clock:
:30 row (easy)
:30 row (hard)
2 sets:
10 double-dumbbell Romanian deadlifts
10 dumbbell goblet squats
10 dumbbell shoulder press
100-ft double-dumbbell overhead carry (inside)
1 set:
10 good mornings
10 back squats
10 shoulder presses
2 sets:
5-10 back squats
3-5 shoulder presses
– Build in load.
The CrossFit Total (Total Weight)
Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Stimulus & Goals
– Heavy day concluding a month focused on heavy lifts.
– 10:00 – 15:00 on each lift working up to a heavy single for the day.
– Last completed on July 20, 2022.
Strategy
– This is a classic CrossFit benchmark workout last completed on July 20, 2022. If you can look back to your previous maxes, that would help you set goals for today’s efforts.
Modifications
Back squat | Back-rack lunges, front squat, box squat, goblet squat
Shoulder press | Dumbbell shoulder press, single-arm presses, bench press.
Deadlift | Romanian deadlift, Sumo deadlift, single-leg kettlebell deadlift, 50-ft heavy carry
Outside of class conditioning (Time)
10 sets for time:
300-meter row
– Rest 1:00 between sets.
IF you finish to quickly, and/or want additional cardio – This will not fit entirely in class time…
Stimulus & Goals
– Score is your slowest round.
– Keep each interval under 1:20.
– Maintain the same pace across all intervals.
Strategy
– If you cannot complete multiple sets of the 300-meter distance in under 1:20, scale back the distance by 50-75 meters.
– Today’s session is about developing consistency. Ideally, you want to maintain the same pace across all distances.
Modifications
Row | 300-m run, 700-m bike.
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 pigeon stretch/side
1:00 couch stretch
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
400-meter jog
1 set:
30 mountain climbers
10 alternating Samson stretches
5 plank to down dog stretch
10 alternating plank reach-throughs
5 plank to down dog stretch
1 set:
30 jumping jacks
10 alternating reverse lunges
10 alternating V-ups
10 up-downs
1 set:
30 high knees (in place)
30 butt kickers (in place)
10 air squats
10 AbMat sit-ups
10 burpees
240825 (Time)
– RX –
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– INTERMEDIATE –
For Time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– BEGINNER –
For Time:
15 burpees
25 AbMat sit-ups
15 burpees
25 AbMat sit-ups
15 burpees
– Every 2:00 starting at :00 complete 5 air squats.
Stretching (No Measure)
2 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
– AT-HOME – (Time)
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
400-meter jog
1 set:
30 mountain climbers
10 alternating Samson stretches
5 plank to down dog stretch
10 alternating plank reach-throughs
5 plank to down dog stretch
1 set:
30 jumping jacks
10 alternating reverse lunges
10 alternating V-ups
10 up-downs
1 set:
30 high knees (in place)
30 butt kickers (in place)
10 air squats
10 AbMat sit-ups
10 burpees
240825 (Time)
– RX –
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– INTERMEDIATE –
For Time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– BEGINNER –
For Time:
15 burpees
25 AbMat sit-ups
15 burpees
25 AbMat sit-ups
15 burpees
– Every 2:00 starting at :00 complete 5 air squats.
Stretching (No Measure)
2 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
– AT-HOME – (Time)
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
400-meter jog
1 set:
30 mountain climbers
10 alternating Samson stretches
5 plank to down dog stretch
10 alternating plank reach-throughs
5 plank to down dog stretch
1 set:
30 jumping jacks
10 alternating reverse lunges
10 alternating V-ups
10 up-downs
1 set:
30 high knees (in place)
30 butt kickers (in place)
10 air squats
10 AbMat sit-ups
10 burpees
240825 (Time)
– RX –
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– INTERMEDIATE –
For Time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
– BEGINNER –
For Time:
15 burpees
25 AbMat sit-ups
15 burpees
25 AbMat sit-ups
15 burpees
– Every 2:00 starting at :00 complete 5 air squats.
Stretching (No Measure)
2 sets:
:30 cobra stretch
:30 Spiderman stretch, left
:30 Spiderman stretch, right
– AT-HOME – (Time)
For time:
25 burpees
50 AbMat sit-ups
25 burpees
50 AbMat sit-ups
25 burpees
– Every 2:00 starting at :00 complete 10 air squats.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
100-meter run
200-meter row
240824 (Time)
– RX –
3 rounds for time:
120 double-unders
1,000-m row
800-m run
– INTERMEDIATE –
3 rounds for time:
75 double-unders
750-m row
800-m run
– BEGINNER –
3 rounds for time:
50 single-unders
750-m row
800-m run
Stretching (No Measure)
2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot
– AT-HOME – (Time)
3 rounds for time:
120 double-unders
100 unweighted step-ups (20 in)
800-meter run