CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Dynamic warm-up
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
Squat therapy
3 sets:
3 reps of wall-facing squats
– :03 down, :03 hold, then stand.
– Rest :05-:10 between reps.
240805 (Time)
– RX –
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
– RX –
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
– BEGINNER –
2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups
Skill Work (Checkmark)
Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice
Stretching (No Measure)
1 set:
200-m recovery walk
1:00 couch stretch/leg
– AT-HOME – (Time)
2 rounds for time:
50 single-arm dumbbell thrusters (35/50 lb)
50 sit-ups
– Switch arms as needed.
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five 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 a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
Back Squat (- STRENGTH II –
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
– STRENGTH III – (Time)
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15:00 for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
– 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
– STAMINA I – (Time)
10 rounds for time:
400-meter run
OR
500-meter row
OR
1,000-meter C2 bike
– Rest 2:00 between rounds.
– 30:00-45:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements if desired.
– Because you get a 2:00 rest after each round, try to push the pace on each interval at least 90% effort.
– Perform this workout with a partner if you would like. Partner 1 performs a round and partner 2 immediately starts their round when partner 1 finishes. Alternate rounds until you complete 10 rounds each.
CrossFit9 – CrossFit WOD
Back Squat (- STRENGTH II –
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
240805 (Time)
– RX –
2 rounds for time:
50 wall-ball shots
50 sit-ups
Scaling :
– BEGINNER –
2 rounds for time:
25 wall-ball shots (6/10 lb)
25 sit-ups
Stretching (No Measure)
1 set:
200-m recovery walk
1:00 couch stretch/leg
– AT-HOME – (Time)
2 rounds for time:
50 single-arm dumbbell thrusters (35/50 lb)
50 sit-ups
– Switch arms as needed.
Work Your Weakness
– STAMINA I – (Time)
10 rounds for time:
400-meter run
OR
500-meter row
OR
1,000-meter C2 bike
– Rest 2:00 between rounds.
– 30:00-45:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements if desired.
– Because you get a 2:00 rest after each round, try to push the pace on each interval at least 90% effort.
– Perform this workout with a partner if you would like. Partner 1 performs a round and partner 2 immediately starts their round when partner 1 finishes. Alternate rounds until you complete 10 rounds each.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
AMRAP 5:
100-meter jog
10 alternating Spiderman stretches
5 dumbbell strict presses
5 up-downs
5 dumbbell push presses
10 alternating plank reach-throughs
240804 (Time)
– RX –
20 rounds for time with a partner:
7 push presses (75/115 lb)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– INTERMEDIATE –
20 rounds for time with a partner:
7 push presses (65/95 lb)
100-m run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– BEGINNER –
20 rounds for time with a partner:
5 push presses (35/45 lb)
100-m run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Stretching (No Measure)
1 set:
200-m recovery walk
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
20 rounds for time with a partner:
7 double-dumbbell push presses (35/50 lb)
100-meter run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Announcements
Tropical Storm Information
We plan to keep all classes running as normal. Please stay tuned and continue checking Wodify for the most updated schedule.
If we need to cancel a class, it will be reflected in Wodify, and there will be an update here!
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
AMRAP 5:
100-meter jog
10 alternating Spiderman stretches
5 dumbbell strict presses
5 up-downs
5 dumbbell push presses
10 alternating plank reach-throughs
240804 (Time)
– RX –
20 rounds for time with a partner:
7 push presses (75/115 lb)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– INTERMEDIATE –
20 rounds for time with a partner:
7 push presses (65/95 lb)
100-m run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– BEGINNER –
20 rounds for time with a partner:
5 push presses (35/45 lb)
100-m run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Stretching (No Measure)
1 set:
200-m recovery walk
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
20 rounds for time with a partner:
7 double-dumbbell push presses (35/50 lb)
100-meter run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
CrossFit9 – CrossFit WOD
Plyometric warm-up (No Measure)
Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees out during the landing on the floor and the box.
Power Clean (Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.)
240803 (Time)
– RX –
For time:
50 power cleans (95/135 lb)
– At the top of every minute, perform 10 box jumps (20/24 in).
– 10:00 time cap.
– INTERMEDIATE –
For time:
50 power cleans (85/115 lb)
– At the top of every minute, perform 8 box jumps (20/24 in).
– 10:00 time cap.
– BEGINNER –
For time:
30 hang power cleans (55/75 lb)
– At the top of every minute, perform 8 box jumps (12 in).
– 10:00 time cap.
Stretching (No Measure)
1 set:
1:30 foam roll quadriceps
1:30 foam roll calves
– AT-HOME – (Time)
For time:
50 double-dumbbell power cleans (35/50 lb)
– At the top of every minute, perform 10 broad jumps (3/4 ft)
CrossFit9 – Special Events
Plyometric warm-up (No Measure)
Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees out during the landing on the floor and the box.
Power Clean (Pre-workout
On a 10:00 clock:
5 unbroken power cleans
– Build to a heavy set of 5 reps.)
240803 (Time)
– RX –
For time:
50 power cleans (95/135 lb)
– At the top of every minute, perform 10 box jumps (20/24 in).
– 10:00 time cap.
– INTERMEDIATE –
For time:
50 power cleans (85/115 lb)
– At the top of every minute, perform 8 box jumps (20/24 in).
– 10:00 time cap.
– BEGINNER –
For time:
30 hang power cleans (55/75 lb)
– At the top of every minute, perform 8 box jumps (12 in).
– 10:00 time cap.
Stretching (No Measure)
1 set:
1:30 foam roll quadriceps
1:30 foam roll calves
– AT-HOME – (Time)
For time:
50 double-dumbbell power cleans (35/50 lb)
– At the top of every minute, perform 10 broad jumps (3/4 ft)
CrossFit9 – CrossFit WOD
240804 (Time)
– RX –
20 rounds for time with a partner:
7 push presses (75/115 lb)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– INTERMEDIATE –
20 rounds for time with a partner:
7 push presses (65/95 lb)
100-m run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– BEGINNER –
20 rounds for time with a partner:
5 push presses (35/45 lb)
100-m run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
Stretching (No Measure)
1 set:
200-m recovery walk
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
20 rounds for time with a partner:
7 double-dumbbell push presses (35/50 lb)
100-meter run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
3 sets:
20 jumping jacks
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
Back Squat (- RX –
For load:
3-3-3-3-3-3-3
Back squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
5-5-5-5-5-5-5
Back squat)
Stretching (No Measure)
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
– AT-HOME – (7 Rounds for reps)
EMOM 21:
Min. 1 | 6-12 dumbbell reverse lunges
Min. 2 | 6-12 dumbbell pause squats
Min. 3 | 6-12 dumbbell good mornings
– Use 1 or 2 dumbbells.
– Use a loading that allows for unbroken sets and sound technique.
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
3 sets for quality:
20 jumping jacks or jump rope skills
10 Spiderman lunges
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able.
Add weight each set
Back Squat (- RX –
For load:
3-3-3-3-3-3-3
Back squat
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
For load:
5-5-5-5-5-5-5
Back squat)
Stretching (No Measure)
Accumulate:
1:00 standing pike stretch (feet narrow)
1:00 standing pike stretch (feet wide)
– AT-HOME – (7 Rounds for reps)
EMOM 21:
Min. 1 | 6-12 dumbbell reverse lunges
Min. 2 | 6-12 dumbbell pause squats
Min. 3 | 6-12 dumbbell good mornings
– Use 1 or 2 dumbbells.
– Use a loading that allows for unbroken sets and sound technique.
CrossFit9 – CrossFit WOD
Skill Work (Checkmark)
On a 10:00 clock:
Low-ring muscle-up practice
-OR-
High Volume Low Intensity Core Conditioning
240801 (Time)
– RX –
For time:
500-m row
20 pike push-ups (20/24 in)
500-m row
35 hand-release push-ups
500-m row
50 push-ups
500-m row
– INTERMEDIATE –
For time:
500-m row
20 pike push-ups (floor)
500-m row
25 hand-release push-ups
500-m row
30 push-ups
500-m row
– BEGINNER –
For time:
400-m row
15 DB shoulder presses (15/20 lb)
400-m row
20 hand-release push-ups from the knees
400-m row
25 push-ups from the knees
400-m row
Stretching (No Measure)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball front delt mash/side
– AT-HOME – (Time)
For time:
400-meter run
20 pike push-ups (20/24 in)
400-meter run
35 hand-release push-ups
400-meter run
50 push-ups
400-meter run