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
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
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
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
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