CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 3-5)
Pendlay Row (3 x 8-12)
Metcon
Jackie (Time)
For time:
1,000-meter row
50 thrusters
30 pull-ups
Men: 45 lb.
Women: 35 lb.
Finisher
400M D-Ball Carry (Time)
Run-Walk 400M as quickly as possible with D-Ball
L1: 40/30+
L2: 50/40+
L3: 70/60+
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 2-3 reps)
Accessory: 3 x 15 banded glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
19 minute AMRAP:
6 Deadlifts
18 Burpees
65 Double unders
L1: 95/65; single unders
L2: 225/155
L3: 245/175
Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19 that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free.
Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.
CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 400m run
1:1 rest between efforts
19 minute AMRAP:
6 Double DB clusters
18 Double DB walking lunges
65 Toe taps on box or ball
Finisher:
100 sit-ups
50 single leg deadlifts
Juneteenth is the oldest nationally celebrated commemoration of the ending of slavery in the United States. Dating back to 1865, it was on June 19 that the Union soldiers, led by Major General Gordon Granger, landed at Galveston, Texas with news that the war had ended and that the enslaved were now free.
Note that this was two and a half years after President Lincoln’s Emancipation Proclamation – which had become official January 1, 1863. The Emancipation Proclamation had little impact on the Texans due to the minimal number of Union troops to enforce the new Executive Order. However, with the surrender of General Lee in April of 1865, and the arrival of General Granger’s regiment, the forces were finally strong enough to influence and overcome the resistance.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In Teams of 2 (Relay style)
30 minute AMRAP:
1*2*3*4*5*6*7*8*9*10*etc
Hang squat clean
*15 wallballs
30 double unders
L1: 45/35
L2: 115/85
L3: 185/125
Partners must each complete round of squat clean reps before moving up ladder.
Example:
Partner A:
1 hang squat clean
15 wallballs
30 double unders
Partner B:
Rest
Then switch,
Partner B:
1 hang squat clean
15 wallballs
30 double unders
Partner A:
Rest
Then move on to 2 hang squat cleans…etc
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 3-5)
3 x 20 (per leg) banded lateral walks
Metcon (Time)
10 rounds for time:
2/1 ring muscle ups
7 double DB front squats
9/7 calorie echo bike or ski
L1: 5 ring dips*; 25/15+
L2: 35/25+
L3: 50/35+
*prioritize quality, scale reps as needed.
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4-6)
Accessory: 3 x 15 banded face pulls
Metcon
Metcon (Time)
For time:
50*40*30*20*10
Calorie row or ski
*10 shoulder to overhead +
10 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Loredo (Time)
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
CrossFit9 – CrossFit WOD
Strength
Push Jerk (3 x 3)
Split Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
250m ski or row
7 box jump overs (24″/20″)
7 toes to bar
7 hang power cleans
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 2-3 reps)
Accessory: 3 x 15 banded glute bridge with 3-second hold
Metcon
Metcon (AMRAP – Reps)
5 rounds x 2.5 minutes:
Run 400 meters
Followed by max reps of overhead squats.
L1: 45/35
L2: 95/65
L3: 115/85
There is no rest between rounds.
Score = total number of overhead squats completed each round.
Scaling:
If you cannot maintain sub 2-minute 400-m runs, shorten the distance for each round.
(Warm-up should include a 400m run to feel out the time it will take athletes to run their 400m and decide scaling distance.)
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In teams of 2… (Relay style)
30 minute AMRAP:
100m run
10 thrusters
10 pull-ups
L1: 45/35
L2: 75/55
L3: 95/65