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
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
35 minute AMRAP
3 rounds:
20 goblet squats
20 push-ups
20 pull-ups
Then, 200m run into…
3 rounds:
20 cal row
20 box step up (same weight as squats)
100 jump ropes
Then, 200m run into…
3 rounds:
20 Alt. lunges
20 DB push press
20 DB power cleans
Then, 200m run
Cycle through each circuit 3 times before running 200m and moving to the next.
L2: 50/35
L3: 70/50
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
35 minute AMRAP
3 rounds:
20 goblet squats
20 push-ups
20 pull-ups
Then, 200m run into…
3 rounds:
20 cal row
20 box step up (same weight as squats)
100 jump ropes
Then, 200m run into…
3 rounds:
20 Alt. lunges
20 DB push press
20 DB power cleans
Then, 200m run
Cycle through each circuit 3 times before running 200m and moving to the next.
L2: 50/35
L3: 70/50
CrossFit9 – CrossFit WOD
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring
CrossFit9 – CrossFit WOD
Lift & Run
Lift & Run (Weight)
5 Rounds:
10-7-5-3-1
Bench Press
Deadlifts
400m run
Rest 3-5 minutes between
(40 minute cap)
L1: 200m run
Bench and deadlift as heavy as possible for each set, then run as fast as possible. Partner up and share barbells for each lift
Metcon
“Death Race” (Time)
5 rounds for time
15/10 cal echo bike
10 burpees
(15 min cap)
Start anytime when finished with lift & run
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring
CrossFit9 – CrossFit WOD
Lift & Run
Lift & Run (Weight)
For Load:
10*7*5*3*1
Bench Press
Deadlifts
400m run
Rest and Increase weight each set after the run
(~30 min)
L1: 200m run
Bench and deadlift as heavy as possible for each set, then run as fast as possible. Partner/team up, and share barbells for each lift to save on plates and set up.
Metcon
“Death Race” (Time)
5 rounds for time
15/10 cal echo bike
10 burpees
(15 min cap)
Start anytime when finished with lift & run
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring
Push-ups – Variations
Different variations of push-ups
CrossFit9 – CrossFit WOD
Lift & Run
Lift & Run (Weight)
For Load:
10*7*5*3*1
Strict Press
Deadlifts
400m run
Rest and Increase weight each set after the run
(~30 min)
L1: 200m run
Press and deadlift as heavy as possible for each set, then run as fast as possible. Partner/team up, and share barbells for each lift to save on plates and set up.
Metcon
“Death Race” (Time)
5 rounds for time
15/10 cal echo bike
10 burpees
(15 min cap)
Start anytime when finished with lift & run
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring
Push-ups – Variations
Different variations of push-ups
CrossFit9 – CrossFit WOD
Lift & Run
Lift & Run (Weight)
For Load:
10*7*5*3*1
Strict Press
Deadlifts
400m run
Rest and Increase weight each set after the run
(~30 min)
L1: 200m run
Press and deadlift as heavy as possible for each set, then run as fast as possible. Partner/team up, and share barbells for each lift to save on plates and set up.
Metcon
“Death Race” (Time)
5 rounds for time
15/10 cal echo bike
10 burpees
(15 min cap)
Start anytime when finished with lift & run
Push-ups – Variations (Checkmark)
Experiment with each variation; Perform 5-10 reps of each:
diamond
staggered
long hollow
wide
archer
clapping
parallette
ring
Push-ups – Variations
Different variations of push-ups