WODs

CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

2 sets:

200-meter row

10 alternating Spiderman stretches

5 up-downs

10 PVC front squats

5 burpees

10 PVC shoulder presses

Skill Work (8 Rounds for weight)

Pre-workout:

EMOM 8:

1 clean pull

1 hang power clean

1 thruster

– Build in load, but only as quality mechanics allow.

240809 (Time)

– RX –

3 rounds for time:

9 hang power cleans (75/115 lb)

12 thrusters

15 burpees over the bar

– INTERMEDIATE –

3 rounds for time:

9 hang power cleans (55/75 lb)

12 thrusters

15 burpees over the bar

– BEGINNER –

3 rounds for time:

6 hang power cleans (35/45 lb)

9 thrusters

12 burpees over the bar

Stretching (No Measure)

Accumulate:

1:00 foam roll upper back

1:00 double-forearm stretch

– AT-HOME – (Time)

3 rounds for time:

9 dumbbell hang power cleans (35/50 lb)

12 dumbbell thrusters

15 burpees over the dumbbells

– Use two dumbbells.

CrossFit9 – CrossFit WOD

Skill Work (8 Rounds for weight)

EMOM 10:

1 clean pull

1 hang power clean

1 thruster

– Build in load, but only as quality mechanics allow.

240809 (Time)

– RX –

3 rounds for time:

9 hang power cleans (75/115 lb)

12 thrusters

15 burpees over the bar

Scaling:

– INTERMEDIATE –

3 rounds for time:

9 hang power cleans (55/75 lb)

12 thrusters

15 burpees over the bar

– BEGINNER –

3 rounds for time:

6 hang power cleans (35/45 lb)

9 thrusters

12 burpees over the bar

Stretching (No Measure)

Accumulate:

1:00 foam roll upper back

1:00 double-forearm stretch

– AT-HOME – (Time)

3 rounds for time:

9 dumbbell hang power cleans (35/50 lb)

12 dumbbell thrusters

15 burpees over the dumbbells

– Use two dumbbells.

CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

Set 1:

• Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.

Athlete 1 | 15 pulls on the rower (easy pace)

Athlete 2 | Alternating Spiderman stretches

Set 2:

• At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.

Athlete 1 | 15 pulls on the rower (18-20 strokes-per-minute pace)

Athlete 2 | Good mornings + jump

Set 3:

• At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.

Athlete 1 | 15 pulls on the rower (22-24 strokes-per-minute pace)

Athlete 2 | Kang squats

Set 4:

• At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.

Athlete 1 | 15 pulls on the rower (26-30+ strokes-per-minute pace)

Athlete 2 | Up-downs

240808 (Calories)

– RX –

On a 10:00 clock:

1,600-m run

Max calories on any machine in the remaining time

– INTERMEDIATE –

On a 10:00 clock:

1,200-m run

Max calories on any machine in the remaining time

– BEGINNER –

On a 10:00 clock:

800-m run

Max calories on any machine in the remaining time

Post-workout: (Checkmark)

EMOM 6:

Min. 1 | Plank hold

Min. 2 | Flutter kicks

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Reps)

On a 10:00 clock:

1,600-meter run

Max crossovers in the remaining time

CrossFit9 – CrossFit WOD

Snatch (For load:
2 x 3 at 70-80%
2 x 2 at 80-90%
3 x 1 at 90%+)

Scaling:

Practice mechanics for overhead squat or front squat

(cleans are in tomorrows workout)

240808 (Time)

– RX –

4 rounds for time

400m run

15 toes to bar

15 box jumps

Scaling:

-Intermediate-

300m run per round

8-10 toes to bar

8-10 box jumps

-Beginner-

200m run per round

toes to target or sit-ups

step ups

Post-workout: (Checkmark)

EMOM 6:

Min. 1 | Plank hold

Min. 2 | Flutter kicks

Stretching (No Measure)

2 sets:

:30 foam roll IT band/leg

:30 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Reps)

On a 10:00 clock:

1,600-meter run

Max crossovers in the remaining time

CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 set:

:20 Superman hold

:20 hollow hold

:20 kettlebell deadlifts

1 wall walk

1 set:

:20 Superman hold

:20 hollow rocks

:20 Russian kettlebell swings

1 wall walk

1 set:

:20 kip swings

:20 kettlebell swings

1 wall walk

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
– RX –

AMRAP 20:

2 muscle-ups

4 handstand push-ups

8 KB swings (53/70 lb)

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

2 inverted burpees

4 pike push-ups

8 dumbbell swings (35/50 lb)

CrossFit9 – CrossFit WOD

Skill Repeat (No Measure)

On a 10:00 clock:

Low-ring muscle-up practice

Support hold 3 x 20-30 sec

Dips 3 x 3-5

Eccentrics/Negatives 5 x 1-5

Strict before kipping

-OR-

High Volume Low Intensity Core Conditioning (complete all with minimal rest)

3 rounds:

5 V-ups (right) + 5 V-ups (left) + 5 both legs

Then,

3 Rounds:

10/10 side plank oblique twists

15 hollow rocks

Then,

3 Rounds:

20 arch rocks or 30 sec arch hold

50 standing lateral bends
Match or increase difficulty from last week

Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Scaling:

– INTERMEDIATE –

AMRAP 20:

2 low-ring transitions

4 pike handstand push-ups from a box

8 KB swings (35/53 lb)

AMRAP 8:

150-m row

2 low-ring transitions

4 hand-elevated push-ups

8 KB swings (18/26 lb)

Stretching (No Measure)

Accumulate:

1:00 banded shoulder stretch/arm

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 20:

2 inverted burpees

4 pike push-ups

8 dumbbell swings (35/50 lb)

CrossFit9 – CrossFit WOD

General Warm-up (No Measure)

1 set:

2:00 bike, row, or ski

10 unweighted good mornings

10 alternating Cossack squats

10 alternating Samson stretches

2:00 bike, row, or ski

Deadlift (- RX –
For load:
3-3-3-3-3-3
Deadlift

– INTERMEDIATE –
Same as RX’d

– BEGINNER –
For load:
5-5-5-5-5-5
Deadlift)

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:30 standing hamstring stretch/leg

:45 table top stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Min. 1 | :45 max-reps dumbbell deadlifts

Min. 2 | :45 plank hold

CrossFit9 – CrossFit WOD

Skill + Heavy Session

– SKILL I – (AMRAP – Rounds and Reps)

AMRAP 15:

15 dumbbell rows, left arm (35/50 lb)

15 dumbbell rows, right arm

50-ft handstand walk

– This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.

– Use the handstand walk to work on a high-skill gymnastics. SoIf you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!

– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.

Modifications:

– Dumbbell row: Load, reps

– Handstand walk: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries

Deadlift (- RX –
For load:
3-3-3-3-3-3
Deadlift (all sets over 80%)

)

Superset DLs with ANY Cardio Machine

5 x 90 sec work @ 50-60% effort level

Scaling:

– BEGINNER –

For load:

5-5-5-5-5-5

Deadlift

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:30 standing hamstring stretch/leg

:45 table top stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Min. 1 | :45 max-reps dumbbell deadlifts

Min. 2 | :45 plank hold

CrossFit9 – CrossFit WOD

Skill (AMRAP – Rounds and Reps)

AMRAP 15:

15 dumbbell rows, left arm (35/50 lb)

15 dumbbell rows, right arm

50-ft handstand walk

Modifications:

– Dumbbell row: Load, reps

– Handstand walk: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
– This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.

– Use the handstand walk to work on a high-skill gymnastics. SoIf you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!

– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.

Metcon (Time)

6 Rounds

5 Deadlifts (heavy unbroken)

10/8 Cal Echo Bike (sprint)

Rest 2 minutes between rounds
May increase weight each set as long as remaining unbroken for all 5 reps

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:30 standing hamstring stretch/leg

:45 table top stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Min. 1 | :45 max-reps dumbbell deadlifts

Min. 2 | :45 plank hold

Announcements

Upper Body Mobility Workshop

Saturday August 17th @ 10:30am – Noon

RSVP in the link above!

CrossFit9 – CrossFit WOD

Skill (AMRAP – Rounds and Reps)

AMRAP 15:

15 dumbbell rows, left arm (35/50 lb)

15 dumbbell rows, right arm

50-ft handstand walk

Modifications:

– Dumbbell row: Load, reps

– Handstand walk: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
– This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.

– Use the handstand walk to work on a high-skill gymnastics. SoIf you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!

– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.

Metcon (Time)

6 Rounds

5 Deadlifts (heavy unbroken)

10/8 Cal Echo Bike (sprint)

Rest 2 minutes between rounds

score = slowest round
May increase weight each set as long as remaining unbroken for all 5 reps

Stretching (No Measure)

1 set:

:45 scorpion stretch/side

:30 standing hamstring stretch/leg

:45 table top stretch

– AT-HOME – (AMRAP – Reps)

EMOM 12:

Min. 1 | :45 max-reps dumbbell deadlifts

Min. 2 | :45 plank hold