CrossFit9 – CrossFit WOD
Strength
Bench Press (4 Sets:
1 x 5
1 x 10
1 x 15
1 x 20
)
Begin with a heavy set of 5, then reduce the weight each set to complete the sets of 10, 15, 20
Take adequate rest between – each set should be challenging and require 2-3 min rest between
Metcon
Metcon (Time)
For time:
40 toes to bar
4 rope climbs
800-meter run
30 toes to bar
3 rope climbs
400-meter run
20 toes to bar
2 rope climbs
200-meter run
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 Sets:
1 x 5
1 x 10
1 x 15
1 x 20
)
Begin with a heavy set of 5, then reduce the weight each set to complete the sets of 10, 15, 20
Take adequate rest between – each set should be challenging and require 2-3 min rest between
Metcon
Metcon (Time)
For time:
40 toes to bar or weighted sit-ups
4 rope climbs
800-meter run or ski
30 toes to bar or weighted sit-ups
3 rope climbs
400-meter run or ski
20 toes to bar or weighted sit-ups
2 rope climbs
200-meter run or ski
Rope climb sub – rope pull-ups (toe assisted if needed)
CrossFit9 – CrossFit WOD
Weightlifting
Snatch (1-1-1-1-1-1-1)
Metcon
Randy (Time)
For Time:
75 Power Snatches, 75# / 55#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
CrossFit9 – CrossFit WOD
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
5 rounds :
5+ strict pull-ups
5+ strict dips
30 sec hollow hold
Rest 2 minutes between sets
*make challenging enough that you NEED this rest time. If you feel like you don’t need the rest then increase the difficulty of the work
Scaling :
L1: Negatives for pull-ups and dips
L2: pull-ups and dips
L3: strict Ring muscle ups or negatives (instead of pull-ups and dips)
If you can do 5+ strict dips, then add weight or slow down the tempo for more time under tension (ex: 5 sec negative each rep)
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 sets:
5-4-3-2-1)
Increase weight each set to end with a heavy 1 rep
Metcon
Metcon (Time)
3 rounds for time of:
75 double-unders
21/15 cal echo bike
5 front squats (185/125)
CrossFit9 – CrossFit WOD
Strength
Strict Press (3 x 1
)
Establish a heavy 1 rep
Push Press (3 x 1)
Establish a heavy set of 1
Metcon
Metcon (Time)
For time:
20 shoulder presses (strict press)
200-meter farmers carry
30 push presses
200-meter farmers carry
40 push jerks
200-meter farmers carry
Based on skill you should have an idea of what you can manage for this quantity of reps during the workout. Use the strength work to create perspective for yourself.
Same weight for all movements
Farmer Carry: G/Y
CrossFit9 – CrossFit WOD
9:30AM – Manion Foundation Workout
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Announcements
April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!
No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
9:30AM – Manion Foundation Workout
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Scaling is highly encouraged
(this cannot be stressed enough)
Partner version (split reps and run together)
Air Squat version (think Murph Prep)
Scale to less weight
Scale to less running meters
Perform fewer rounds (example: 5 rounds)
Announcements
April 27th 9:30am Honor the life and legacy of 1st Lt. Travis Manion, USMC, by challenging yourself with the Manion Hero WOD. Free to attend and guests are welcome!
No 9:30am CF class. 7:30 & 8:30am CF scheduled as normal. 9FIT classes scheduled as normal.
Details here: https://cf9.co/3W26XUY
CrossFit9 – CrossFit WOD
Class Workout 7:30am and 8:30am
9:30AM – Manion Foundation Workout
Manion (Time)
7 Rounds For Time
400 meter Run
29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
Scaling is highly encouraged
(this cannot be stressed enough)
Partner version (split reps and run together)
Air Squat version (think Murph Prep)
Scale to less weight
Scale to less running meters
Perform fewer rounds (example: 5 rounds)
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP
with a partner:
20 wall-ball shots
10 bar muscle-ups or chest to bar pull-ups
5 wall walks
Partners split work as needed.
Pull-up Scaling:
5 jumping pull-up with negative
2 reps of 5 sec hold at top, 5 sec negative, 5 sec active hang in hollow