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
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
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
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
Set 1: Coach athletes to sit up tall on the rower. Have everyone identify their 500-meter split time as well as their strokes per minute on their monitor for this drill.
15 pulls on the rower (easy pace)
Set 2: At a pace of 18-20 strokes per minute with a strong drive through the legs, athletes should notice their split time is lower than their previous set.
15 pulls on the rower (18-20 strokes-per-minute pace)
10 good mornings + jump
Set 3: At a pace of 22-24 strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should increase.
15 pulls on the rower (22-24 strokes-per-minute pace)
10 air squats
Set 4: At a pace of 26-30+ strokes per minute, athletes should notice their split time. With the same effort as the previous set but a faster stroke rate, their pace should be the fastest yet.
15 pulls on the rower (26-30+ strokes-per-minute pace)
10 jumping air squats
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
– INTERMEDIATE –
3 rounds for time:
400/500-m row
12 deadlifts (75/115 lb)
21 box jumps (20 in)
– BEGINNER –
3 rounds for time:
200/250-m row
12 deadlifts (55/75 lb)
21 box step-ups (12 in)
– MASTERS 55+ –
3 rounds for time:
400/500-m row
12 deadlifts (bodyweight)
21 box jumps (20 in)
– Jump or step up to the box.
Skill Work (Checkmark)
Post-workout:
Accumulate:
50 dumbbell renegade rows
Stretching (Checkmark)
3 sets:
:45 childs pose
:45 frog stretch
– AT-HOME – (Time)
3 rounds for time:
400-m run
12 dumbbell deadlifts (35/50 lb)
21 object jumps (20 in)
CrossFit9 – CrossFit WOD
CrossFit9 – CrossFit WOD
SANTA SLAM
Metcon (Time)
In Elf Teams of Two*, For Fun:
Get on Santa’s Nice List: 800m Reindeer Run
100 Arctic Air Squats
90 Kwanzaa KB Swings
80 Twinkly Toes to Bar
70 Wall Snow Balls
60 Ho Ho Ho! Burpees
50 Calorie Reindeer Row or Snow Ski
60 Chimney Chin-ups
70 Gift Box Jumps
80 Plum Pudding Push-ups
90 Santa Sit-ups
100 Wintry Walking Lunges
Deliver Santa’s Toys: 200m Elf Carry or Santa’s Toy Sack
*Or Three!
CrossFit9 – Special Events
SANTA SLAM
Metcon (Time)
In Elf Teams of Two*, For Fun:
Get on Santa’s Nice List: 800m Reindeer Run
100 Arctic Air Squats
90 Kwanzaa KB Swings
80 Twinkly Toes to Bar
70 Wall Snow Balls
60 Ho Ho Ho! Burpees
50 Calorie Reindeer Row or Snow Ski
60 Chimney Chin-ups
70 Gift Box Jumps
80 Plum Pudding Push-ups
90 Santa Sit-ups
100 Wintry Walking Lunges
Deliver Santa’s Toys: 200m Elf Carry or Santa’s Toy Sack
*Or Three!