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!
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!
CrossFit9 – CrossFit WOD
General Warm-up (No Measure)
1 set:
1:00 bike or row
5 inchworm + push-ups
5 over/under-the-fence/direction
1 set:
1:00 bike or row
10 alternating plank shoulder taps
5 elbow-to-instep/leg
1 set:
5 push-ups (from the knees as needed)
:20 Samson stretch/leg
Skill Work (4 Rounds for weight)
Post-workout
4 rounds:
Dumbbell overhead walking lunges (50 ft)
– Rest 1:00 between rounds.
241213 (AMRAP – Rounds and Reps)
– RX –
AMRAP 8:
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
– INTERMEDIATE –
AMRAP 8:
5 hang power cleans (75/115 lb)
3 handstand push-up negatives
– BEGINNER –
AMRAP 8:
5 hang power cleans (35/45 lb)
5 dumbbell shoulder presses (15/20 lb)
– MASTERS 55+ –
AMRAP 8:
5 hang power clean (65/95 lb)
5 DB shoulder presses (20/35 lb)
Stretching (Checkmark)
Accumulate:
1:00 banded shoulder stretch/side
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 8:
8 DB hang power cleans (35/50 lb)
5 strict handstand push-ups
– Use two dumbbells.
– Substitute pike push-ups if no wall space is available.
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (6-6-6-6-6+
– Max reps on the last set.)
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP
5 hang power cleans (105/155 lb)
5 strict handstand push-ups
250m row
L1: push press (heavy)
L2: hspu negatives
L3: hspu
CrossFit9 – CrossFit WOD
Strength
Sled Push (Aim to complete 5-7 sets
one way in parking lot is 40 meters)
Heaviest Possible One Way
Build to a heavy one way push
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips
L1: 45/35; toe spot dips
L2: 75/55; jumping dips
L3: 115/75
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Sled Push (Aim to complete 5-7 sets
one way in parking lot is 40 meters)
Heaviest Possible One Way
Build to a heavy one way push
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips
L1: 45/35; toe spot dips
L2: 75/55; jumping dips
L3: 115/75
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Sled Push (Aim to complete 5-7 sets
one way in parking lot is 40 meters)
Heaviest Possible One Way
Build to a heavy one way push
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips
L1: 45/35; toe spot dips
L2: 75/55; jumping dips
L3: 115/75
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Sled Push (Aim to complete 5-7 sets
one way in parking lot is 40 meters)
Heaviest Possible One Way
Build to a heavy one way push
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips
L1: 45/35; toe spot dips
L2: 75/55; jumping dips
L3: 115/75
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Sled Push (Aim to complete 5-7 sets
one way in parking lot is 40 meters)
Heaviest Possible One Way
Build to a heavy one way push
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips
L1: 45/35; toe spot dips
L2: 75/55; jumping dips
L3: 115/75
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold
CrossFit9 – CrossFit WOD
Strength
Sled Push (Aim to complete 5-7 sets
one way in parking lot is 40 meters)
Heaviest Possible One Way
Build to a heavy one way push
Metcon
Metcon (Time)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Sumo deadlift high pulls
Ring dips
L1: 45/35; toe spot dips
L2: 75/55; jumping dips
L3: 115/75
Accessory Finisher
Pull-Up Strength: Scaled Concentric (Checkmark)
Toe Spot Pull-Ups
4 x 3 @ 3131 tempo
Tempo:
3 sec up
1 sec top hold
3 sec down
1 sec bottom hold