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
General Warm-up (No Measure)
1 set:
200-meter jog, slow
5 inchworms
10 push-ups to downward dog
1 set x 25 ft each:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
1 set:
200-meter run, faster
1:00 rest
200-meter run, fastest
Fire!!! (Time)
– RX –
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (80/115 lb)
– INTERMEDIATE –
For time:
400-m run
30 lateral burpees over the bar
20 clean and jerks (65/95 lb)
– BEGINNER –
For time:
300-m run
15 lateral burpee bar step-overs
20 hang clean and jerks (35/45 lb)
– MASTERS 55+ –
For time:
400-m run
30 lateral burpees over bar
20 clean and jerks (55/75 lb)
Skill Work (Checkmark)
Post-workout
Accumulate:
2:00 GHD Superman hold
– Rest and share GHDs as needed.
Stretching (Checkmark)
Accumulate:
1:00 foam roll quad/leg
1:00 foam roll lats/arm
– AT-HOME – (Time)
For time:
400-m run
30 lateral burpees over the DB
20 double-DB clean and jerks (35/50 lb)
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 dumbbell deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 dumbbell deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
Accessory Finisher
Pull-Up Strength: Eccentrics (Checkmark)
3 x 5 with 5 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 DB/KB deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
Accessory Finisher
Pull-Up Strength: Eccentrics (Checkmark)
3 x 5 with 5 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 DB/KB deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
Accessory Finisher
Pull-Up Strength: Eccentrics (Checkmark)
3 x 5 with 5 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 DB/KB deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
Accessory Finisher
Pull-Up Strength: Eccentrics (Checkmark)
3 x 5 with 5 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 DB/KB deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
Accessory Finisher
Pull-Up Strength: Eccentrics (Checkmark)
3 x 5 with 5 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 DB/KB deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
Accessory Finisher
Pull-Up Strength: Eccentrics (Checkmark)
3 x 5 with 5 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (4-4-4-4-4+
– Max reps on the last set.)
Metcon
Metcon (Time)
3 rounds for time of:
35 DB/KB deadlifts
35 GHD sit-ups (sub: weighted sit-ups)
800-meter run
♀ 35-lb dumbbells
♂ 50-lb dumbbells
From CrossFit.com 241204
Accessory Finisher
Pull-Up Strength: Eccentrics (Checkmark)
3 x 5 with 5 sec negative per rep