CrossFit9 – CrossFit WOD
Skill
Endurance (Checkmark)
20 minute EMOM
Odd : 20/16 cal bike
Even : 1 Super Slow Air Squat
(take 20 sec to lower below parallel, and 20 sec to rise back to full extension. 40 sec total for 1 rep)
Scale calories as needed to complete within the minute
Back Squats
On a 10 minute clock perform the two accessory squat exercises, and choose loading for the metcon
“Power Squat” (Weight)
Lower and rise as quickly as you can while maintaining PERFECT form.
Perform 20 reps with bar on back
“Bottom to Bottom Squat” (Weight)
Lower to full squat position (thighs slightly below parallel to floor),
hold for a full ten seconds, rise and immediately upon full extension of hip
and legs return to bottom and hold for ten seconds.
Perform 20 reps with bar on back
Metcon (Time)
5 rounds:
5 back squats
200m run
No RX. Go as heavy or as light as your body will allow for today. May come out of the rig.
Push-ups – Accessory (Checkmark)
1 round:
50 scap push-ups
50 banded tricep push-downs (per arm)
Push-ups – Accessory
CrossFit9 – CrossFit WOD
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (5 x 3)
Clean and jerk practice. Prioritize perfect movement over load
Metcon
Metcon (Time)
For time
30-25-20-15-10
KB Swings
Kipping Pull-ups (no butterfly)
L1: B/P
L2: G/Y
L3: R/G
Push-ups – Eccentrics
Push-ups – Eccentrics (Checkmark)
4 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep