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
()
General Warm-up (No Measure)
1 set:
10 alternating Spiderman stretches
10 leg swings/leg (across the body)
10 alternating scorpion stretches
10 leg swings/leg (forward and backward)
:30 jumping jacks
1 set
10 single-leg toe touches/leg
20 alternating reverse lunges
:30 mountain climbers
1 set
10 unweighted good mornings
20 walking lunge steps
:30 up-downs
Power Snatch (- RX –
1 rep on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
)
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
2 reps on the minute of:
Min 0-5: snatch high pull
Min 6-10: hang power snatch
Min 11-20: power snatch
– Score is the heaviest load for each section.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
:30 reach, roll, and lift
20 banded pull-aparts
– AT-HOME – (Checkmark)
EMOM 5:
:20 handstand hold
EMOM 5:
:20 handstand walk
EMOM 10:
3 burpee + max jump and reaches
Work Your Weakness
– STRENGTH I – (7 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. For these eight weeks, stick with the lift you chose in week 1. 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.
– Keep in mind that today’s Affiliate workout is a snatch complex. Pick today’s Strength I session or the class workout. Or if you would like to do both, consider moving the other to a separate day.
Back Rack Lunge (- STRENGTH II –
For load:
Back-rack lunge
4-4-4-4-4+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will back-rack lunge for four weeks.
– Find a heavy set of 4 alternating back-rack lunges for the day.
– Use the same load for sets 4 and 5, but go for more than 4 reps in that final set without pushing to failure.
– Use a rack to get the barbell to your back, and be sure to touch your knee gently to the ground with each rep.
– STRENGTH III – (5 Rounds for weight)
5 sets for load:
10 close-grip bench presses
– Rest as needed and build to your heaviest set of 10.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
– SKILL I – (Checkmark)
3 sets:
10 skin-the-cats (on rings)
:30 plank hold (on hands)
10 strict ring dips
:30 plank hold (on forearms)
– Rest 2:00-3:00 between sets.
– Watch the skin-the-cat progression if you are unfamiliar with the movement.
– Scale the ring dips by placing one or two feet on the ground to help assist the movement.
– STAMINA I – (8 Rounds for time)
Every 5:00 x 3 rounds:
800-meter run
then…
Every 3:00 x 5 rounds:
400-meter run
– 800-meter run efforts in 3:30-4:30.
– 400-meter run efforts to 1:30-2:30.
– Rest with any remaining time on the clock.
– Move at a faster pace than usual and try to sustain that for several sets.
– Stay slightly more reserved on the 800-meter run efforts as there’s less rest than between the 400-meter intervals.
– Use the first 400-meter efforts to feel out where you’re at in the workout. If there’s gas in the tank, punch it on the second 400-meter interval and try to hang on for the rest of the workout.
– Run modifications: distance, ski, row, or bike
– 800-meter run substitutions: 800/1,000-m row, 800/1,000-m ski, 1,600/2,000-m bike
– 400-m run substitutions: 400/500-m row, 400/500-m ski, 800/1,000-m bike
CrossFit9 – CrossFit WOD
Weightlifting
Power Snatch (15 minute EMOM
Min 0-5: 3 snatch high pull
Min 6-10: 3 hang power snatch
Min 11-15: 3 power snatch
– increase weight throughout
– Score is the heaviest load for each section.
)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
20 cal row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
From CrossFit.com 201231
CrossFit9 – CrossFit WOD
Weightlifting
Power Snatch (15 minute EMOM
Min 0-5: 3 snatch high pull
Min 6-10: 3 hang power snatch
Min 11-15: 3 power snatch
– increase weight throughout
– Score is the heaviest load for each section.
)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
20 cal row
15 dips
10 dumbbell Turkish get-ups
♀ 35-lb. DB ♂ 50-lb. DB
From CrossFit.com 201231
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 10
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Deeper angle than last week, or add weight vest
CrossFit9 – CrossFit WOD
Weightlifting
Power Snatch (15 minute EMOM
Min 0-5: 3 snatch high pull
Min 6-10: 3 hang power snatch
Min 11-15: 3 power snatch
– increase weight throughout
– Score is the heaviest load for each section.
)
Barbell-free Alternative :
3 per side of each:
Min 0-5: KB snatch high pull
Min 6-10: Hang snatch
Min 11-15: KB snatch from floor
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
20 cal bike (erg or echo)
15 dips
10 dumbbell Turkish get-ups
RX: ♀ 35-lb. DB ♂ 50-lb. DB
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 10
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Deeper angle than last week, or add weight vest
CrossFit9 – CrossFit WOD
Weightlifting
Power Snatch (15 minute EMOM
Min 0-5: 3 snatch high pull
Min 6-10: 3 hang power snatch
Min 11-15: 3 power snatch
– increase weight throughout
– Score is the heaviest load for each section.
)
Barbell-free Alternative :
3 per side of each:
Min 0-5: KB snatch high pull
Min 6-10: Hang snatch
Min 11-15: KB snatch from floor
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP
20 cal bike (erg or echo)
15 dips
10 dumbbell Turkish get-ups
RX: ♀ 35-lb. DB ♂ 50-lb. DB
Accessory Finisher
Pull-ups (1 set of max pull-ups)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 10
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 12 reps – elevate feet on a box or bench if needed for more challenge
Deeper angle than last week, or add weight vest