CrossFit9 – CrossFit WOD
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
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 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
CrossFit9 – CrossFit WOD
Partner Workout (Time)
In teams of two,
30 minute AMRAP
60 box jumps
60 db snatches
60 overhead lunges
60 burpees
60 cal bike (echo or erg)
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
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 row (easy pace)
:30 hollow hold
1 set:
:30 row (moderate pace)
10 hanging knee raises
1 set:
:30 row (fast pace)
10 knees-to-chest
1 set:
:30 row (fast pace)
10 toes-to-bars
240823 (AMRAP – Reps)
– RX –
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (95/135 lb)
C) :30 max-cal row
– INTERMEDIATE –
2:00 at each station for 5 rounds:
A) :30 max-reps toes-to-bars
B) :30 max-reps overhead squats (75/115 lb)
C) :30 max-cal row
– BEGINNER –
2:00 at each station for 5 rounds:
A) :30 max-reps hanging leg raises
B) :30 max-reps overhead squats (35/45 lb)
C) :30 max-cal row
Stretching (No Measure)
1 set:
:30 couch stretch/side
:30 hamstring stretch/side
– AT-HOME – (AMRAP – Reps)
5 rounds:
:45 max-reps v-ups
– Rest 1:30.
:30 max-reps single-arm overhead dumbbell lunges (35/50 lb)
– Rest 1:30.
:30 max-lateral up-downs over an object
– Rest 1:30.
CrossFit9 – CrossFit WOD
Skill (10 Rounds for reps)
10 sets:
:30 handstand hold or handstand push-up practice
– Rest 1:00 between sets.
– Maintain consistent hold/set sizes, and avoid working to failure.
– Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.
– Use this time to build your handstand endurance and your awareness of your ability with this movement.
Freestanding hold practice
Wall facing hold
Facing out hold
Strict handstand push-up
Pike push-ups
Dumbbell strict press
Handstand push-up negatives
240823 (AMRAP – Reps)
21 minute EMOM
1) :30 max-reps toes-to-bars
2) :30 max-reps overhead squats (95/135 lb)
3) :30 max-cal row (hard)
Try to work for full :30
Choose a t2b variation and ohs weight that allows to move for :30
Stretching (No Measure)
1 set:
:30 couch stretch/side
:30 hamstring stretch/side
– AT-HOME – (AMRAP – Reps)
5 rounds:
:45 max-reps v-ups
– Rest 1:30.
:30 max-reps single-arm overhead dumbbell lunges (35/50 lb)
– Rest 1:30.
:30 max-lateral up-downs over an object
– Rest 1:30.
CrossFit9 – CrossFit WOD
Skill (10 Rounds for reps)
10 sets:
:30 handstand hold or handstand push-up practice
– Rest 1:00 between sets.
– Maintain consistent hold/set sizes, and avoid working to failure.
– Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.
– Use this time to build your handstand endurance and your awareness of your ability with this movement.
Freestanding hold practice
Wall facing hold
Facing out hold
Strict handstand push-up
Pike push-ups
Dumbbell strict press
Handstand push-up negatives
240823 (AMRAP – Reps)
20 minute AMRAP
15 cal ski
15 toes-to-bars
15 back squats (95/135 lb)
200m run
Stretching (No Measure)
1 set:
:30 couch stretch/side
:30 hamstring stretch/side
– AT-HOME – (AMRAP – Reps)
5 rounds:
:45 max-reps v-ups
– Rest 1:30.
:30 max-reps single-arm overhead dumbbell lunges (35/50 lb)
– Rest 1:30.
:30 max-lateral up-downs over an object
– Rest 1:30.
CrossFit9 – CrossFit WOD
Skill (10 Rounds for reps)
10 sets:
:30 handstand hold or handstand push-up practice
– Rest 1:00 between sets.
– Maintain consistent hold/set sizes, and avoid working to failure.
– Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.
– Use this time to build your handstand endurance and your awareness of your ability with this movement.
Freestanding hold practice
Wall facing hold
Facing out hold
Strict handstand push-up
Pike push-ups
Dumbbell strict press
Handstand push-up negatives
240823 (AMRAP – Rounds and Reps)
20 minute AMRAP
15 cal ski
15 toes-to-bars
15 back squats (95/135 lb)
200m run
Stretching (No Measure)
1 set:
:30 couch stretch/side
:30 hamstring stretch/side
– AT-HOME – (AMRAP – Reps)
5 rounds:
:45 max-reps v-ups
– Rest 1:30.
:30 max-reps single-arm overhead dumbbell lunges (35/50 lb)
– Rest 1:30.
:30 max-lateral up-downs over an object
– Rest 1:30.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
200-meter row
10 plate good mornings
10 plate push presses
10 counterbalance plate squats
Pit Stop (Time)
– RX –
For time:
21 deadlifts (225/315 lb)
15 hang power cleans (155/225 lb)
9 squat clean thrusters (85/135 lb)
– INTERMEDIATE –
For time:
21 deadlifts (125/175 lb)
15 hang power cleans (95/135 lb)
9 squat clean thrusters (65/95 lb)
– BEGINNER –
For time:
21 deadlifts (75/105 lb)
15 hang power cleans (55/75 lb)
9 squat clean thrusters (35/45 lb)
Stretching (No Measure)
1 set:
1:00 pigeon pose/side
– AT-HOME – (3 Rounds for time)
3 sets, each for time:
21 dumbbell deadlifts (35/50 lb)
15 dumbbell hang power cleans
9 dumbbell squat clean thrusters
– Rest 3:00-5:00 between sets.
– Use two dumbbells for each movement.
CrossFit9 – CrossFit WOD
Weighted Pull-ups (7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, use a tempo toe spot, or a partner spot, or negatives
Metcon (Time)
3 rounds for time:
21 deadlifts
15 hang power cleans
9 squat clean thrusters
L1: 45/35
L2: 135/95
L3: 185/125
Stretching (No Measure)
1 set:
1:00 pigeon pose/side
– AT-HOME – (3 Rounds for time)
3 sets, each for time:
21 dumbbell deadlifts (35/50 lb)
15 dumbbell hang power cleans
9 dumbbell squat clean thrusters
– Rest 3:00-5:00 between sets.
– Use two dumbbells for each movement.
CrossFit9 – CrossFit WOD
Weighted Pull-ups (7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, use a tempo toe spot, or a partner spot, or negatives
Metcon (Time)
3 rounds for time:
21 deadlifts
15 hang power cleans
9 thrusters
L1: 45/35
L2: 135/95
L3: 185/125
Stretching (No Measure)
1 set:
1:00 pigeon pose/side
– AT-HOME – (3 Rounds for time)
3 sets, each for time:
21 dumbbell deadlifts (35/50 lb)
15 dumbbell hang power cleans
9 dumbbell squat clean thrusters
– Rest 3:00-5:00 between sets.
– Use two dumbbells for each movement.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 alternating back rack lunges PVC
:30 inchworms
:30 air squats
:30 push-ups
:30 PVC good mornings
:30 alternating plank reach throughs
:30 PVC pass-throughs
:30 burpees
240821 (Time)
– RX –
10 rounds for time:
100-m double-KB farmers carry (35/53 lb)
3 wall walks
– INTERMEDIATE –
10 rounds for time:
100-m double-KB farmers carry (26/35 lb)
2 wall walks
– BEGINNER –
10 rounds for time:
50-m double-KB farmers carry (18/26 lb)
3 inchworm + push-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
25 single-kettlebell Russian swings/arm
– Use workout weight.
Stretching (No Measure)
1 set:
1:00 double-forearm stretch
1:00 doorway pec stretch/side
– AT-HOME – (Time)
10 rounds for time:
100-meter double-dumbbell farmers carry (35/50 lb)
3 wall walks
– Substitute with 3 x (6 plank shoulder taps + 1 hand-release push-up) if no wall is available.