CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
200-meter jog
20 mountain climbers
20 alternating plank shoulder taps
20 jumping jacks
5 push-ups
Bench Press (- RX –
For load:
10-10-10-10-10
Bench press
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
With a light load:
10-10-10-10-10
Bench press)
Skill Work (AMRAP – Reps)
Post-workout
8 sets:
:20 double-unders
:10 rest
Stretching (No Measure)
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side
– AT-HOME – (5 Rounds for reps)
5 sets for reps:
10 double-dumbbell shoulder presses
Max-reps unbroken push-ups
– Rest 3:00 between sets.
– Use a heavy dumbbell load.
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Strength Day – Squat & Bench
Back Squat (For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Scaling:
Use less load but go for higher reps (example: 5 x 10)
Bench Press (For load:
10-10-10-10-10
Bench press
)
Post Strength Skill Work (AMRAP – Reps)
Post-workout
8 sets:
:20 double-unders
:10 rest
Stretching (No Measure)
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side
– AT-HOME – (5 Rounds for reps)
5 sets for reps:
10 double-dumbbell shoulder presses
Max-reps unbroken push-ups
– Rest 3:00 between sets.
– Use a heavy dumbbell load.
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Strength Day – Squat & Bench
Back Squat (For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.
Between sets:
20 banded hamstring curls
10-20 GHD Sit-ups )
– Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
Scaling:
Use less load but go for higher reps (example: 5 x 10)
Bench Press (For load:
10-10-10-10-10
Bench press
Between sets
20 No monies
10 DB rows per side )
Post Strength Skill Work (AMRAP – Reps)
Post-workout
8 sets:
:20 double-unders
:10 rest
Stretching (No Measure)
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side
– AT-HOME – (5 Rounds for reps)
5 sets for reps:
10 double-dumbbell shoulder presses
Max-reps unbroken push-ups
– Rest 3:00 between sets.
– Use a heavy dumbbell load.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
2 sets:
:30 unweighted good mornings
5-10 single-leg toe touches/leg
5 elbow-to-instep/leg
5-10 step back lunges/leg
3 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
Deadlift (Pre-workout
Take 10:00 to build to a heavy 5-rep deadlift)
240812 (AMRAP – Rounds and Reps)
– RX –
AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)
– INTERMEDIATE –
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
– BEGINNER –
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
Stretching (No Measure)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (No Measure)
AMRAP 10:
200-meter run
15 double-dumbbell deadlifts (35/50 lb)
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six 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
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
– Rest as needed between sets. Build to your heaviest set of 5 in each movement.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
Record weight for the dips in the notes
– SKILL I – (Checkmark)
For completion:
12 alternating seated dumbbell strict presses
12 strict handstand push-ups
10 alternating seated dumbbell strict presses
10 strict handstand push-ups
8 alternating seated dumbbell strict presses
8 strict handstand push-ups
6 alternating seated dumbbell strict presses
6 strict handstand push-ups
4 alternating seated dumbbell strict presses
4 strict handstand push-ups
– Rest as needed between sets.
– Use a weight for the seated dumbbell press that allows you to go unbroken on each set. Because you are alternating presses, each arm will end up doing half the reps.
– Expect the handstand push-ups to be intentionally challenging. Remember to stay tight and keep your body rigid. Rest as needed to complete the reps.
– Scale handstand push-ups to negatives (cut reps in half), pike push-ups, or push-ups.
– STAMINA I – (Time)
3 sets for time:
800-meter run
– Rest 2:00 between sets.
– 13:00-19:00 (including rest).
– 800 meters in under 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
– Push faster if you can. This will be a great place to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
– Run modifications: 2,000-m C2 bike or 1,000-m row
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Deadlift (Take 18:00 to build to a heavy 5-rep deadlift)
240812 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
15-calorie row
10 deadlifts (125/185 lb)
10 wallballs
—————————
– INTERMEDIATE –
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
10 wallballs
– BEGINNER –
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
10 wallballs
Stretching (No Measure)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (No Measure)
AMRAP 10:
200-meter run
15 double-dumbbell deadlifts (35/50 lb)
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
– Rest as needed between sets. Build to your heaviest set of 5 in each movement.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
Record weight for the dips in the notes
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
Deadlift (Take 18:00 to build to a heavy 5-rep deadlift)
240812 (AMRAP – Rounds and Reps)
– RX –
AMRAP 15:
15-calorie row
10 deadlifts (125/185 lb)
10 wallballs
—————————
– INTERMEDIATE –
AMRAP 15
15-calorie row
10 deadlifts (95/135 lb)
10 wallballs
– BEGINNER –
AMRAP 15
10-calorie row
10 deadlifts (55/75 lb)
10 wallballs
Stretching (No Measure)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
– AT-HOME – (No Measure)
AMRAP 10:
200-meter run
15 double-dumbbell deadlifts (35/50 lb)
Work Your Weakness
– STRENGTH III – (5 Rounds for weight)
5 sets:
5 bench presses
5 weighted dips
– Rest as needed between sets. Build to your heaviest set of 5 in each movement.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
Record weight for the dips in the notes
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
200-meter jog
:20 high knees
:20 butt kickers
:20 up-downs
:20 Samson stretch/side
200-meter run (faster)
240811 (Time)
– RX –
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
– INTERMEDIATE –
For time:
400-m run
30 knees-to-chest
400-m run
5 wall walks
400-m run
30 knees-to-chest
400-m run
– BEGINNER –
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-up
200-m run
20 hanging knee raises
200-m run
Good Mornings (Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow. )
Stretching (No Measure)
1 set:
1:00 pigeon pose/leg
:30 calf stretch/leg
– AT-HOME – (Time)
For time:
400-meter run
30 V-ups
400-meter run
10 wall walks
400-meter run
30 V-ups
400-meter run
Announcements
Saturday August 17th @ 10:30am – Noon
RSVP in the link above!
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 round:
200-meter jog
:20 high knees
:20 butt kickers
:20 up-downs
:20 Samson stretch/side
200-meter run (faster)
240811 (Time)
– RX –
For time:
400-m run
30 toes-to-bars
400-m run
10 wall walks
400-m run
30 toes-to-bars
400-m run
– INTERMEDIATE –
For time:
400-m run
30 knees-to-chest
400-m run
5 wall walks
400-m run
30 knees-to-chest
400-m run
– BEGINNER –
For time:
200-m run
20 hanging knee raises
200-m run
5 inchworm + push-up
200-m run
20 hanging knee raises
200-m run
Good Mornings (Post-workout
4 sets:
10 good mornings
– Build in load, but only as quality mechanics allow. )
Stretching (No Measure)
1 set:
1:00 pigeon pose/leg
:30 calf stretch/leg
– AT-HOME – (Time)
For time:
400-meter run
30 V-ups
400-meter run
10 wall walks
400-meter run
30 V-ups
400-meter run
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
10 alternating Samson stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 box step-ups (20 in)
20 alternating reverse lunges
:30 mountain climbers
100-meter jog
1 set
10 unweighted good mornings
10 single-dumbbell box step-ups (20 in)
10 single-dumbbell walking lunges
100-meter single-dumbbell carry
240810 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20:
50 single-DB box step-ups (20/20 in) (20/35 lb)
50 single-DB walking lunges (20/35 lb)
100-m single-DB carry
– Carry the dumbbell anyhow.
– INTERMEDIATE –
AMRAP 20:
50 single-DB box step-ups (20/20 in) (15/25 lb)
50 single-DB walking lunges (15/25 lb)
100-m single-DB carry
– Carry the dumbbell anyhow.
– BEGINNER –
Every 5:00 for 4 sets:
20 box step-ups (12/12 in)
15 walking lunges
100-m jog
– Rest with the remaining time in the 5:00 interval.
Stretching (No Measure)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
50 single-dumbbell step-ups (20 in) (20/35 lb)
50 single-dumbbell walking lunges (20/35 lb)
100-meter single-dumbbell carry
– Carry the dumbbell anyhow.
– If no box is available, substitute with 50 unweighted reverse lunges.
CrossFit9 – CrossFit WOD
240810 (AMRAP – Rounds and Reps)
– RX –
AMRAP 30 with partner
50 cals on any cardio machine
50 single-DB box step-ups (20/35 lb)
50 single-DB walking lunges (20/35 lb)
200-m single-DB carry
– Carry the dumbbell anyhow. Pass along and alternate with partner at any point
– INTERMEDIATE –
AMRAP 20:
50 single-DB box step-ups (20/20 in) (15/25 lb)
50 single-DB walking lunges (15/25 lb)
100-m single-DB carry
– Carry the dumbbell anyhow.
– BEGINNER –
Every 5:00 for 4 sets:
20 box step-ups (12/12 in)
15 walking lunges
100-m jog
– Rest with the remaining time in the 5:00 interval.
Stretching (No Measure)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20:
50 single-dumbbell step-ups (20 in) (20/35 lb)
50 single-dumbbell walking lunges (20/35 lb)
100-meter single-dumbbell carry
– Carry the dumbbell anyhow.
– If no box is available, substitute with 50 unweighted reverse lunges.