CrossFit9 – CrossFit WOD
Accessory Primer
Accessory Primer (Checkmark)
10 Minute EMOM
Even: :40 front-rack kettlebell hold (35/53 lb)
Odd: :40 hollow hold
Rest 3 minutes before front squats
Strength
Front Squat (5 x 3)
20 minute cap
Metcon
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
9 burpees
10 alternating single-leg squats or lateral step up on box
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of Two,
For time:
100/120 cal row or ski
42 push jerks (95/135 lb)
100/120 cal row or ski
30 push jerks (115/155 lb)
100/120 cal row or ski
18 push jerks (125/185 lb)
L1: 35/45, 55/75, 65/95
L2: 65/95, 95/135, 115/155
L3: 95/135, 115/155, 125/185
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of Two,
For time:
50-40-30-20-10
Cal Row
Hang Power Clean
Front Squat
Push Jerk
L1: 45/35
L2: 115/85
L3: 165/115
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of Two,
For time:
60-40-20
Cal Row
Hang Power Clean
Wallballs
Toes to Bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Weightlifting
Clean (2 x 5 @ 50-60%
2 x 4 @ 60-70%
2 x 3 @ 70-80%
)
Metcon
Metcon (AMRAP – Reps)
20 Minute AMRAP
400m run
25 double-unders
400m run
50 double-unders
400m run
75 double-unders
400m run
100 double-unders
etc…
– Add 25 double-unders to each round
– 100 m of running = 1 rep.
L1: single-unders (same # of reps)
CrossFit9 – CrossFit WOD
Weightlifting
Deadlift (7 x 1)
Single Leg Hip Thrust between sets 4 x 10 per side
Metcon
Metcon (AMRAP – Reps)
20 Minute AMRAP
400m run
25 double-unders
400m run
50 double-unders
400m run
75 double-unders
400m run
100 double-unders
etc…
– Add 25 double-unders to each round
– 100 m of running = 1 rep.
L1: single-unders (same # of reps)
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
12 Minute Alt. EMOM
Odd: 5 strict handstand push-ups
Even: :20 L-sit hold
HSPU Variations: Pike HSPU, Strict HSPU, Wall Facing HSPU, and add deficit to any variation
L-Sit Variations: Hollow hold, Tuck, SL, Tuck, L-Sit
Metcon
Metcon (Time)
4 rounds for time:
21 deadlifts (105/155 lb)
15 weighted sit-ups (35/50lbs) or GHDs
3 rope climbs (15 ft)
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
12 Minute Alt. EMOM
Odd: 5 strict handstand push-ups
Even: :20 L-sit hold
HSPU Variations: Pike HSPU, Strict HSPU, Wall Facing HSPU, and add deficit to any variation
L-Sit Variations: Hollow hold, Tuck, SL, Tuck, L-Sit
Metcon
Metcon (Time)
4 rounds for time:
21 bench press (95/135)
21 weighted sit-ups (35/50lbs) or GHDs
100m farmer carry (G/R)
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For Time
Buy-In: 400m sled drag or 50 cal echo bike
Then,
30-20-10:
Burpees
Chest-to-bar pull-ups
Alternating DB snatches (35/50 lb)
Cash-Out: 400m sled drag or 50 cal echo bike
L1: 20/35; jumping pull-ups, or ring row
CrossFit9 – CrossFit WOD
Strength
Deadlift (7 x 1)
Metcon
Metcon (Time)
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges (55/75 lb)
Cooldown (No Measure)
1 Minute each:
Thread the needle
Pigeon stretch each side
Kneeling lunge pulses