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
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
Toes to Bar Strength
Metcon (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (3 x max reps)
As high as possible – use spotter if you cant get all the way to the bar yet
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
Toes to Bar Strength
Metcon (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (3 x max reps)
As high as possible – use spotter if you cant get all the way to the bar yet
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
Toes to Bar Strength
Metcon (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (3 x max reps)
As high as possible – use spotter if you cant get all the way to the bar yet
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
Toes to Bar Strength
Metcon (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (3 x max reps)
As high as possible – use spotter if you cant get all the way to the bar yet
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
Toes to Bar Strength
Metcon (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (3 x max reps)
As high as possible – use spotter if you cant get all the way to the bar yet
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
Toes to Bar Strength
Metcon (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (3 x max reps)
As high as possible – use spotter if you cant get all the way to the bar yet
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 8 )
Find a heavy set of 8.
Performing a 9th rep should feel impossible.
Metcon
Lift & Run (Time)
For time and load:
200m run
10 deadlifts
10 weighted sit-ups
400m run
5 deadlifts
20 weighted sit-ups
600m run
3 deadlifts
30 weighted sit-ups
800m run
1 deadlift
Run all out ~1 min per 200m or faster is ideal. Otherwise scale run distance.
Deadlift – choose a weight that is just about a max for each set (ie. 10RM, 5RM, 3RM, 1RM)
Toes to Bar Strength
Metcon (Checkmark)
3 slow rounds:
5 Jefferson Curl ( weight optional)
5/5 Sciatic Nerve Glides
Emphasize curling down while staying fully engaged.
Do not feel discomfort in your low back!
Strict Toes-To-Bar (3 x max reps)
As high as possible – use spotter if you cant get all the way to the bar yet