220922

September 22, 2022

CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 5-6)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 15 banded lateral walks

Metcon

Metcon (Time)

For time:

30-20-10

Power cleans

Box jump overs

*weight increases as reps decrease*

L1: 45/35

L2: 95/65; 115/85; 135/95

L3: 115/85; 155/105; 185/135

220921

September 21, 2022

CrossFit9 – CrossFit WOD

Metcon

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes:

5 Pull-ups

10 Push-ups

15 Squats
Scaling options:

1) If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

OR

2) Intermediate Option:

3 pull-ups

6 push-ups

9 squats

3) Beginner Option:

Every minute on the minute for 20 minutes perform:

3 jumping pull-ups

6 knee push-ups

9 squats

Finisher

800m Run (Time)

Max Effort 800m Run

220920

September 20, 2022

CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 3-5)

Metcon

Metcon (Time)

16 minute AMRAP:

250m row or ski

20 medball cleans

15 weighted sit-ups or GHD sit-ups

5 push press

L1: 75/55

L2: 115/85

L3: 165/115

220919

September 19, 2022

CrossFit9 – CrossFit WOD

Strength

This week, we’re beginning a snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and begin building strength/technique.

Power Snatch (4 x 3)

*Athlete’s choice to work on power or squat snatch.

Reset bar at the floor

Work your way up to a moderately heavy (not more like 75% of 1RM) but technically sound set of 3.

Drop Snatch (3 x 5)

As accessory: light/ bar only

Metcon

Metcon (Time)

7 rounds for time:

100m run or 250m bike erg

5 devil press

10 DB weighted step-ups (24in/20in)

L1: 25/15+

L2: 35/25+

L3: 50/35+

Time Cap: 20 minutes

220917

September 17, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

35 minute AMRAP:

Buy in:

*800m run

*1000m row

*400 double unders or single unders

All 3 must be completed before AMRAP of the following in the remaining time:

30 toes to bar

30 sumo deadlift high pull

30 HSPU

30 calorie ski

L1: 45/35; DB seated strict press

L2: 75/55

L3: 95/65

220916

September 16, 2022

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 6-8)

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

200m sled pull

10 back squats

20 DB sit-ups

3 rope climbs

L1: 95/65; 25/15+

L2: 135/95; 35/25+

L3: 205/135; 50/35+

220915

September 15, 2022

CrossFit9 – CrossFit WOD

Olympic Weightlifting

Metcon (Weight)

20 minute EMOM:

1 squat clean

1 hang power clean

1 shoulder to overhead

*In the same minute

L1: 45/35

L2: 115/85

L3: 175/115

Metcon

Metcon (Time)

For time:

50/40 calorie echo bike

Rest 3-4 minutes

40/30 calorie echo bike

Rest 2-3 minutes

30/20 calorie echo bike

Rest 2 minutes

20/10 calorie echo bike

Run workout in heats as needed

L1: Bike erg damper 6+

220914

September 14, 2022

CrossFit9 – CrossFit WOD

Gymnastics

Bar Muscle-ups (15 minutes of practice)

Metcon

Metcon (AMRAP – Reps)

2 rounds for time: (24 minute cap)

800m run

20 deadlift

6/4 bar muscle ups

L1: 3 rounds: 400m run; DL: 95/65+; 10 true ring row (feet on box)

L2: 205/135

L3: 225/155; 10/8 bar muscle ups

220913

September 13, 2022

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 2)

Work up to today’s 2RM

Metcon

Metcon (AMRAP – Reps)

12 minute AMRAP:

Buy in: 1000m row or ski

Then, complete as many reps as possible:

2-4-6-8-10-12-etc

Wallballs (20/14#)

KB swings

L1: Y/B

L2: G/Y

L3: R/G

Finisher

Metcon (Time)

For time:

100 sit-ups or 50 GHD sit-ups

220912

September 12, 2022

CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 4-6 )

Accessory: 3 x 12 calf raises (on plate – option to add weight)

Metcon

Metcon (Time)

6 rounds for time:

8 power snatches

10 burpees over bar

100m run

90 seconds rest after each round. Treat each round as a sprint.

Score = total time including rest

L1: 45/35

L2: 95/65

L3: 135/95