CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
Buy-In: 800m run
Then,
3 rounds of:
50 wallballs (2 min cap)
25 strict pull-ups (3 minute cap)
Rest 2 minutes between rounds
Cash Out: Run 800 meters.
Cooldown (Checkmark)
Stretch for 10 minutes
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
Buy-In: 800m run
Then,
3 rounds of:
50 wallballs (2 min cap)
25 strict pull-ups (3 minute cap)
Rest 2 minutes between rounds
Cash Out: Run 800 meters.
Cooldown (Checkmark)
Stretch for 10 minutes
Toes to Bar Strength
Isometric Strength (Checkmark)
Max time holds in each:
2 rounds:
1) Top of toes to bar (highest point)
2) True hollow hang – if hollow hang is incorrect, do hollow hold on the floor
3) Arch hang (active bar hang in “superman”)
Pick a time that you can hold each position for then flow right into the next position. Rest between sets
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
Buy-In: 2000m bike erg
Then,
3 rounds of:
50 wallballs (2 min cap)
25 strict pull-ups (3 minute cap)
Rest 2 minutes between rounds
Cash Out: 50/40 cal echo bike
Cooldown (Checkmark)
Stretch for 10 minutes
Foam roll lats, and quads,
Couch stretch, and t-spine rotations on floor
Toes to Bar Strength
Isometric Strength (Checkmark)
Max time holds in each:
2 rounds:
1) Top of toes to bar (highest point)
2) True hollow hang – if hollow hang is incorrect, do hollow hold on the floor
3) Arch hang (active bar hang in “superman”)
Pick a time that you can hold each position for then flow right into the next position. Rest between sets
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
Buy-In: 2000m bike erg
Then,
3 rounds of:
50 wallballs (2 min cap)
25 strict pull-ups (3 minute cap)
Rest 2 minutes between rounds
Cash Out: 50/40 cal echo bike
Cooldown (Checkmark)
Stretch for 10 minutes
Foam roll lats, and quads,
Couch stretch, and t-spine rotations on floor
Toes to Bar Strength
Isometric Strength (Checkmark)
Max time holds in each:
2 rounds:
1) Top of toes to bar (highest point)
2) True hollow hang – if hollow hang is incorrect, do hollow hold on the floor
3) Arch hang (active bar hang in “superman”)
Pick a time that you can hold each position for then flow right into the next position. Rest between sets
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
Buy-In: 2000m bike erg
Then,
3 rounds of:
50 wallballs (2 min cap)
25 strict pull-ups (3 minute cap)
Rest 2 minutes between rounds
Cash Out: 50/40 cal echo bike
Cooldown (Checkmark)
Stretch for 10 minutes
Foam roll lats, and quads,
Couch stretch, and t-spine rotations on floor
Toes to Bar Strength
Isometric Strength (Checkmark)
Max time holds in each:
2 rounds:
1) Top of toes to bar (highest point)
2) True hollow hang – if hollow hang is incorrect, do hollow hold on the floor
3) Arch hang (active bar hang in “superman”)
Pick a time that you can hold each position for then flow right into the next position. Rest between sets