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
General Warm-up (No Measure)
1 set:
1:00 row, slow
10 PVC pass-throughs (wide grip)
5 scap pull-ups
5 elbow-to-instep/side
10 air squats
1 set:
1:00 row, moderate
10 PVC pass-throughs (moderate grip)
5 kip swings
6 alternating Samson stretch lunges
10 counterbalance plate squats
1 set:
1:00 row, fast
10 PVC pass-throughs (narrow grip)
10 kip swings
5 inchworms
10 air squats
Overhead Squat (Pre-workout
3 sets:
6 overhead squats
– Build in load.
)
Quality & Quantity (Time)
– RX –
For time:
500-m row
30 toes-to-bars
30 overhead squats (80/115 lb)
500-m row
– INTERMEDIATE –
For time:
500-m row
20 toes-to-bars
30 overhead squats (65/95 lb)
500-m row
– BEGINNER –
For time:
300-m row
20 hanging knee raises
20 overhead squats (15/35 lb)
300-m row
– MASTERS 55+ –
For time:
500-m row
30 toes-to-bars
30 overhead squats (55/75 lb)
500-m row
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (Time)
For time:
400-m run
40 V-ups
40 single-arm DB overhead squats (35/50 lb)
400-m run
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 6
– Build in load.)
sub – back squats or front squats
Metcon
Metcon (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (75/115 lb)
500-m row
L1: 45/35
L2: 95/65
L3: 115/75
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 6
– Build in load.)
sub – back squats or front squats
Metcon
Metcon (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (75/115 lb)
500-m row
L1: 45/35
L2: 95/65
L3: 115/75
Accessory Finisher
Pull-Up Strength: Isometric Base (Checkmark)
Perform 3 sets of about 60% of your max hold time:
1) chin over bar hold
2) dead hang
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 6
– Build in load.)
sub – back squats or front squats
Metcon
Metcon (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (75/115 lb)
500-m row
L1: 45/35
L2: 95/65
L3: 115/75
Accessory Finisher
Pull-Up Strength: Isometric Base (Checkmark)
Perform 3 sets of about 60% of your max hold time:
1) chin over bar hold
2) dead hang
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 6
– Build in load.)
sub – back squats or front squats
Metcon
Metcon (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (75/115 lb)
500-m row
L1: 45/35
L2: 95/65
L3: 115/75
Accessory Finisher
Pull-Up Strength: Isometric Base (Checkmark)
Perform 3 sets of about 60% of your max hold time:
1) chin over bar hold
2) dead hang
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 6
– Build in load.)
sub – back squats or front squats
Metcon
Metcon (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (75/115 lb)
500-m row
L1: 45/35
L2: 95/65
L3: 115/75
Accessory Finisher
Pull-Up Strength: Isometric Base (Checkmark)
Perform 3 sets of about 60% of your max hold time:
1) chin over bar hold
2) dead hang
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 6
– Build in load.)
sub – back squats or front squats
Metcon
Metcon (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (75/115 lb)
500-m row
L1: 45/35
L2: 95/65
L3: 115/75
Accessory Finisher
Pull-Up Strength: Isometric Base (Checkmark)
Perform 3 sets of about 60% of your max hold time:
1) chin over bar hold
2) dead hang
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (5 x 6
– Build in load.)
sub – back squats or front squats
Metcon
Metcon (Time)
For time:
500-m row
30 toes-to-bars
30 overhead squats (75/115 lb)
500-m row
L1: 45/35
L2: 95/65
L3: 115/75
Accessory Finisher
Pull-Up Strength: Isometric Base (Checkmark)
Perform 3 sets of about 60% of your max hold time:
1) chin over bar hold
2) dead hang