CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Partner rowing warm-up
On a 6:00 clock:
• The team that completes the most 100-meter intervals wins.
Partner A: rows to 100 meters. For every meter partner A rows under or over 100 meters, they must perform 2x that many reps of a penalty movement.
Partner B: as soon as partner A gets off of the rower, partner B starts on their own 100-meter row.
Suggested penalty movements:
• Push-ups to downward dog
• Inchworms
• Kip swings
• Plank shoulder taps
• Air squats
• Reverse lunges
Holy Hot Cheeks, Batman! (AMRAP – Reps)
– RX –
For reps:
3:00 max-cal row
3:00 max-distance handstand walk
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance handstand walk
3:00 max-cal row
– 5 feet of handstand walking is 1 rep.
– INTERMEDIATE –
For reps:
3:00 max-cal row
3:00 max-attempt wall kick-ups
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-attempt wall kick-ups
3:00 max-cal row
– Each kick-up is 1 rep.
– BEGINNER –
For reps:
3:00 max-cal row
3:00 max-distance bear crawl
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance bear crawl
3:00 max-cal row
– 5 feet of bear crawl walking is 1 rep.
– MASTERS 55+ –
For reps:
3:00 max-cal row
3:00 max-distance double-DB overhead carry (20/35 lb)
3:00 max-cal bike
3:00 rest
3:00 max-cal bike
3:00 max-distance double-DB overhead carry (20/35 lb)
3:00 max-cal row
– 5 feet of overhead carrying is 1 rep.
Stretching (Checkmark)
1 set:
200-m cooldown walk
1:00 foam roll t-spine
– AT-HOME – (AMRAP – Reps)
For reps:
3:00 max up-down + alternating single-arm DB cleans (35/50 lb)
3:00 max-distance handstand walk
3:00 max walking lunges
3:00 rest
3:00 max walking lunges
3:00 max-distance handstand walk
3:00 max up-down + alternating single-arm DB cleans (35/50 lb)
– 5 feet of handstand walking is 1 rep.
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Push Press (5 x 5)
Metcon
Metcon (AMRAP – Reps)
2 rounds:
3:00 max-cal row
3:00 max clean and jerk
3:00 max-cal bike
3:00 rest
L1: 45.35
L2: 115/85
L3: 155/105
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3-5 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls