CrossFit9 – CrossFit WOD
– STAMINA I – (5 Rounds for calories)
5 sets for max-calories:
3:00 Air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.
240919 (Time)
– RX –
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
CrossFit9 – CrossFit WOD
STAMINA (5 Rounds for calories)
5 sets for max-calories:
3:00 Bike
– Rest 1:00 between sets.
– Echo bike, C2 bike
– Goal: 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Substitutions: Ski erg, row
240919 (Time)
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
15:00 time cap.
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Pizza delivery warm-up
• Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
• If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into the game.
3 rounds:
:45 pizza delivery game
Penalty options:
– Air squats
– Good morning + jumps
– Up-downs
240918 (Distance)
– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
– AT-HOME – (Distance)
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.
CrossFit9 – CrossFit WOD
– STRENGTH I – (8 Rounds for weight)
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For the next eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
240918 (Distance)
– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
Accessory – Optional (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry /D-ball carry(100 ft)
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
– AT-HOME – (Distance)
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.
CrossFit9 – CrossFit WOD
Clean Complex (8 Rounds for weight)
For load:
2 clean pulls
2 hang power cleans
2 front squats
Perform 5-7 sets
240918 (Distance)
– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
Accessory – Optional (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry /D-ball carry(100 ft)
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
– AT-HOME – (Distance)
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.
CrossFit9 – CrossFit WOD
Clean Complex (8 Rounds for weight)
For load:
2 clean pulls
2 hang power cleans
2 front squats
Perform 5-7 sets
240918 (Distance)
– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Stretching (No Measure)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
Accessory – Optional (5 Rounds for weight)
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry /D-ball carry(100 ft)
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
– AT-HOME – (Distance)
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.
CrossFit9 – CrossFit WOD
Sumo Deadlift (5 x 8-12)
Metcon (Calories)
4 x 3 minute Rounds:
12 dumbbell bench presses
9 back squats
6 alternating dumbbell snatches
Max-calorie row in remaining time
Rest 90 seconds between rounds
Score = total cals
W: 35-lb dumbbells and 115-lb barbell
M: 50-lb dumbbells and 165-lb barbell
Can also kb bench/kb snatch
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
Snatch (Pre-workout:
Every 2:00 for 5 sets:
3 snatches)
240917 (Time)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
– MASTERS 55+ – (Time)
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
CrossFit9 – CrossFit WOD
Snatch (Pre-workout:
Every 2:00 for 5 sets:
3 snatches)
240917 (Time)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
– MASTERS 55+ – (Time)
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
CrossFit9 – CrossFit WOD
Snatch (Every 2:30 for 5 sets:
3 snatches)
– treat each snatch as a single rep (drop from the top).
– take time for proper setup before each rep
240917 (Time)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
Stretching (No Measure)
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
– AT-HOME – (Time)
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
– MASTERS 55+ – (Time)
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)