CrossFit9 – CrossFit WOD
– STAMINA I – (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5,000-7,000+ meters.
– Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you. need to after each sprint to be able to repeat that sprint pace.
– Use any bike available or substitute run or ski as needed.
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
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.
CrossFit9 – CrossFit WOD
STAMINA (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– This should be a big calorie burner for you cardio junkies 😉
– Use any bike available or substitute run or ski as needed.
– Score is total distance.
– 5,000-7,000+ meters.
– Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you need to after each sprint to be able to repeat that sprint pace.
240821 (Time)
10 rounds for time:
100-m double-KB farmers carry
3 wall walks
L1: B/P; 3 inchworm + push-ups
L2: Y/B; 3 wall walks
L3: G/Y; 3 strict wall facing HSPU
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.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
240820 (5 Rounds for time)
– RX –
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
– INTERMEDIATE –
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
– BEGINNER –
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Skill Work (Checkmark)
Post-workout
Accumulate:
50 hand-release push-ups
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
– AT-HOME – (5 Rounds for time)
Every 3:00 for 5 sets:
200-m run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 dumbbell hang power snatches
– Use two dumbbells for each movement.
CrossFit9 – CrossFit WOD
Split Jerk (2 x 3 at 70-80%
3 x 2 at 80-90%
4 x 1 at 90%+)
Metcon (5 Rounds for time)
Every 3:00 for 5 rounds:
200-m run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 devils press
– Use two dumbbells for each movement.
Skill Work (Checkmark)
Post-workout
Accumulate:
50 hand-release push-ups
Stretching (No Measure)
Accumulate:
1:00 banded shoulder stretch/arm
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Dynamic warm-up
1 set:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Kang squats
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
Jump-rope warm-up
:30 each of:
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side-to-side
Single-under left leg
Single-under right leg
Double-under attempts
240819 (AMRAP – Rounds and Reps)
– RX –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
– INTERMEDIATE –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
– BEGINNER –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
Skill Work (No Measure)
Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
Stretching (No Measure)
2 rounds:
:30 calf roll/side
:30 quad smash/side
– AT-HOME – (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 7 minutes of:
5 single-arm dumbbell thrusters (35/50 lb)
15 double-unders
– After each completed round, add 5 thrusters and 15 double-unders.
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– 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
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we back squat for four weeks.
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
Weighted Pull-ups (- STRENGTH III –
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, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– SKILL I – (10 Rounds for reps)
10 sets:
:30 max strict handstand push-ups
– Rest 1:00 between sets.
– Maintain consistent 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 gymnastic pressing endurance and your awareness of your ability with this movement.
– Strict handstand push-up modifications: Pike push-ups, dumbbell strict press, handstand push-up negatives
– STAMINA I – (Distance)
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5,000-7,000+ meters.
– Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you. need to after each sprint to be able to repeat that sprint pace.
– Use any bike available or substitute run or ski as needed.
CrossFit9 – CrossFit WOD
Warm-up (No Measure)
3 sets:
1:00 bike, row, ski, or run
10 alternating Spiderman stretches
10 leg swings/leg (across body)
10 good mornings
10 air squats
1 set:
10 back squats
5 back squats
3 back squats
1 back squats
1 back squats
– Your next weight should be your starting weight.
– Take weight out of a rack.
Back Squat (For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.
)
– Week 3 of 4 of back squat strength cycle
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-
240819 (AMRAP – Rounds and Reps)
– RX –
7 minute AMRAP
5 wall-ball shots
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
– INTERMEDIATE –
7 min AMRAP
5 wall-ball shots
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
– BEGINNER –
7 min AMRAP
5 wall-ball shots
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
Skill Work (No Measure)
Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
Stretching (No Measure)
2 rounds:
:30 calf roll/side
:30 quad smash/side
– AT-HOME – (AMRAP – Rounds and Reps)
As many rounds and reps as possible in 7 minutes of:
5 single-arm dumbbell thrusters (35/50 lb)
15 double-unders
– After each completed round, add 5 thrusters and 15 double-unders.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC pass-throughs
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC around the worlds
20 jumping jacks
10 scap pull-ups
10 box jumps
10 PVC behind-the-neck snatch grip presses
240818 (Time)
– RX –
For time:
50 box jump-overs (20/24 in)
40 hang power snatches (55/75 lb)
30 chest-to-bar pull-ups
– Step down from the box.
– INTERMEDIATE –
For time:
50 box jump-overs (20/24 in)
30 hang power snatches (55/75 lb)
30 pull-ups
– Step down from the box.
– BEGINNER –
For time:
40 box step-overs (12/20 in)
30 hang power snatches (35/45 lb)
20 ring rows
– Step down from the box.
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
– AT-HOME – (Time)
For time:
50 object jump-overs (20/24 in)
40 alternating dumbbell hang power snatches (35/50 lb)
30 burpees to a target (12 in)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC pass-throughs
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC around the worlds
20 jumping jacks
10 scap pull-ups
10 box jumps
10 PVC behind-the-neck snatch grip presses
240818 (Time)
– RX –
For time:
50 box jump-overs (20/24 in)
40 hang power snatches (55/75 lb)
30 chest-to-bar pull-ups
– Step down from the box.
– INTERMEDIATE –
For time:
50 box jump-overs (20/24 in)
30 hang power snatches (55/75 lb)
30 pull-ups
– Step down from the box.
– BEGINNER –
For time:
40 box step-overs (12/20 in)
30 hang power snatches (35/45 lb)
20 ring rows
– Step down from the box.
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
– AT-HOME – (Time)
For time:
50 object jump-overs (20/24 in)
40 alternating dumbbell hang power snatches (35/50 lb)
30 burpees to a target (12 in)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC pass-throughs
20 jumping jacks
10 scap pull-ups
10 box step-ups
10 PVC around the worlds
20 jumping jacks
10 scap pull-ups
10 box jumps
10 PVC behind-the-neck snatch grip presses
240818 (Time)
– RX –
For time:
50 box jump-overs (20/24 in)
40 hang power snatches (55/75 lb)
30 chest-to-bar pull-ups
– Step down from the box.
– INTERMEDIATE –
For time:
50 box jump-overs (20/24 in)
30 hang power snatches (55/75 lb)
30 pull-ups
– Step down from the box.
– BEGINNER –
For time:
40 box step-overs (12/20 in)
30 hang power snatches (35/45 lb)
20 ring rows
– Step down from the box.
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 banded overhead external rotation stretch/side
– AT-HOME – (Time)
For time:
50 object jump-overs (20/24 in)
40 alternating dumbbell hang power snatches (35/50 lb)
30 burpees to a target (12 in)
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
:30 jumping jacks
10 alternating Samson stretches
10 shoulder press
10 bent-over rows
1 set:
:30 up-downs
10 hang power cleans
10 front-rack reverse lunges
10 push presses
1 set:
:30 burpees
10 barbell complexes
– 1 complex = 1 hang power clean + 2 front-rack reverse lunges + 2 push presses.
240817 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/95 lb)
20 push presses
10 bar muscle-ups
– Share work as desired.
– INTERMEDIATE –
AMRAP 20 with a partner:
30 front-rack reverse lunges (45/65 lb)
20 push presses
10 jumping bar muscle-ups
– Share work as desired.
– BEGINNER –
AMRAP 20 with a partner:
30 unweighted reverse lunges
20 push presses (35/45 lb)
10 jumping pull-ups
– Share work as desired.
Stretching (No Measure)
Accumulate:
1:00 foam roll glute/side
1:00 cobra stretch
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
30 dumbbell front-rack reverse lunges (35/50 lb)
20 dumbbell push presses
10 dumbbell devils presses
– Share work as desired.
– Use two dumbbells.