CrossFit9 – CrossFit WOD
Skill Work (Checkmark)
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
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
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Rowing + shoulder prep
:35 row // Keep the chest up and return the arms while the legs are straight.
:25 plank hold // Hollow body position.
:35 row // Keep the chest up and hold the end of each stroke for :01.
:25 plank hold shoulder taps // Maintain rigid body position.
:35 row // Continue to hold for :01, but push/pull harder to make the fan “louder.”
:25 push-ups from the knees // Chest touches the floor.
:35 row // Continue to pull hard, but slowly return to the catch for the next stroke.
:25 push-ups // Shoulders stay in line with the hips through full range of motion.
:35 row // Pull hard and SPRINT by returning faster for the next stroke. Aim for 32+ s/m.
Skill Work (Checkmark)
Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice
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
CrossFit9 – CrossFit WOD
Elongated Warm Up (Checkmark)
3 sets for quality:
20 jumping jacks or jump rope skills
10 Spiderman lunges/Worlds greatest stretch
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able – focus on depth
Add weight & increase difficulty for 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)
Complete at any point throughout the squat session
Banded Hamstring Curls 5 x 10-20
Goal: Maximize quality on the Back Squats and maintain a consistent heavy weight across all sets +/-
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
Heavy Leg Day
Squat Build Up Warm Up (Checkmark)
15 Minutes for quality:
20 jumping jacks or jump rope skills
10 Spiderman lunges/Worlds greatest stretch
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able – focus on depth
Add weight & increase difficulty for 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)
Complete at any point throughout the squat session
Banded Hamstring Curls 5 x 10-20
Goal: 80% or more for all sets
Maximize quality on the Back Squats and maintain a consistent heavy weight across all sets +/-
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
Heavy Leg Day
Squat Build Up Warm Up (Checkmark)
15 Minutes for quality:
20 jumping jacks or jump rope skills
10 Spiderman lunges/Worlds greatest stretch
10 Cossack squats (5/leg)
5 goblet squats
5 paused goblet squats
– Build in load for the squats as able – focus on depth
Add weight & increase difficulty for 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
Complete at any point throughout the squat session:
1) Banded Hamstring Curls 5 x 10-20
2) GHD Sit-Ups 5 x 10-20)
Goal: 80% or more for all sets
Maximize quality on the Back Squats and maintain a consistent heavy weight across all sets +/-
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 (No Measure)
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
Hang Power Snatch (Pre-workout
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
240731 (Time)
– RX –
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
– INTERMEDIATE –
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
– BEGINNER –
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
Stretching (No Measure)
1 set:
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side
– AT-HOME – (Time)
3 rounds for time:
20 alternating dumbbell hang snatches (35/50 lb)
20 V-ups
200-meter run
CrossFit9 – CrossFit WOD
Hang Power Snatch (Pre-workout:
On a 15:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
240731 (Time)
– RX –
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
– INTERMEDIATE –
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
– BEGINNER –
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
Stretching (No Measure)
1 set:
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side
– AT-HOME – (Time)
3 rounds for time:
20 alternating dumbbell hang snatches (35/50 lb)
20 V-ups
200-meter run
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Plank tap relay game
• Set up a row of kettlebells, dumbbells, or medicine balls.
• If you have 5 or fewer athletes, they can move through one after the other vs. racing head to head.
• Each athlete must touch each object twice.
• You can increase the difficulty of the game by increasing from 2 touches to 4 touches.
On a 5:00 clock:
Plank tap relays
240730 (AMRAP – Reps)
– RX –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
– INTERMEDIATE –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
– No rest between rounds.
– BEGINNER –
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
Skill Work (3 Rounds for time)
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
Stretching (No Measure)
1 set:
1:30 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
4 rounds for reps:
1:00 plank hold
1:00 single-dumbbell box step-ups (20/24 in) (35/50 lb)
1:00 double-dumbbell deadlifts (35/50 lb)
– No rest between rounds.
– Substitute with dumbbell lunges if nothing is available to step to.
CrossFit9 – CrossFit WOD
Strength (Weight)
Sumo Good Mornings
4 x 5
*3 per leg High Box Eccentric Step Up between sets (weight optional)
5 sec eccentric per rep
240730 (AMRAP – Reps)
– RX –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (35/50 lb)
1:00 deadlifts (155/225 lb)
– No rest between rounds.
– INTERMEDIATE –
4 rounds for reps:
1:00 plank hold
1:00 single-DB box step-ups (20/24 in) (20/35 lb)
1:00 deadlifts (105/155 lb)
– No rest between rounds.
– BEGINNER –
4 rounds for reps:
1:00 plank hold
1:00 unweighted box step-ups (12/20 in)
1:00 deadlifts (65/95 lb)
– No rest between rounds.
Skill Work (3 Rounds for time)
Post-workout
1 set:
Max-effort L-sit hold
– Rest as needed.
2 sets:
L-sit hold for 50% of your max-effort
– Rest as needed.
Stretching (No Measure)
1 set:
1:30 couch stretch/leg
– AT-HOME – (AMRAP – Reps)
4 rounds for reps:
1:00 plank hold
1:00 single-dumbbell box step-ups (20/24 in) (35/50 lb)
1:00 double-dumbbell deadlifts (35/50 lb)
– No rest between rounds.
– Substitute with dumbbell lunges if nothing is available to step to.
CrossFit9 – CrossFit WOD
Skill (Weight)
Single Arm DB Strict Press
4 x 8-12 per arm ( or build to max weight for 5 reps per arm)
*Perform 20 sec hollow hold or 10 gymnastics sit-ups after each arm
– OR –
Handstand Practice (15-20 minutes)
Either practice handstand progressions, or shoot for strength with DB press and hollow work
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
15 double-DB front squats (50/35)
50 double-unders
12 strict pull-ups
50-ft handstand walk or bear crawl (with inversion)
– 5 ft of handstand walking = 1 rep