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
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min
CrossFit9 – CrossFit WOD
Skill
Jump Rope (5 Rounds for reps)
5 rounds
2 minute of jump rope
1 minute rest
Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes
L3: double unders
Original CrossFit Challenge:
Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Metcon
Take time to build in deadlift load before starting this workout
Metcon (Weight)
For load:
10*8*6*4*2*
Deadlifts
*15 toes to bar
Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.
L1: hanging knee raise
L2 kipping toes to bar
L3: strict toes to bar
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min
CrossFit9 – CrossFit WOD
Skill
Jump Rope (5 Rounds for reps)
5 rounds
2 minute of jump rope
1 minute rest
Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes
L3: double unders
Original CrossFit Challenge:
Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Metcon
Take time to build in deadlift load before starting this workout
Metcon (Weight)
For load:
10*8*6*4*2*
Deadlifts
*15 toes to bar
Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.
L1: hanging knee raise
L2 kipping toes to bar
L3: strict toes to bar
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min
CrossFit9 – CrossFit WOD
Skill
Jump Rope (5 Rounds for reps)
5 rounds
2 minute of jump rope
1 minute rest
Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes
L3: double unders
Original CrossFit Challenge:
Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Metcon
Take time to build in deadlift load before starting this workout
Metcon (Weight)
For load:
10*8*6*4*2*
Deadlifts
*15 toes to bar
Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.
L1: hanging knee raise
L2 kipping toes to bar
L3: strict toes to bar
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min
CrossFit9 – CrossFit WOD
Skill
Jump Rope (5 Rounds for reps)
5 rounds
2 minute of jump rope
1 minute rest
Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes
L3: double unders
Original CrossFit Challenge:
Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Metcon
Take time to build in deadlift load before starting this workout
Metcon (Weight)
For load:
10*8*6*4*2*
Deadlifts
*15 toes to bar
Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.
L1: hanging knee raise
L2 kipping toes to bar
L3: strict toes to bar
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min
CrossFit9 – CrossFit WOD
Skill
Jump Rope (5 Rounds for reps)
5 rounds
2 minute of jump rope
1 minute rest
Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes
L3: double unders
Original CrossFit Challenge:
Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Metcon
Take time to build in deadlift load before starting this workout
Metcon (Weight)
For load:
10*8*6*4*2*
Deadlifts
*15 toes to bar
Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.
L1: hanging knee raise
L2 kipping toes to bar
L3: strict toes to bar
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min
CrossFit9 – CrossFit WOD
Skill
Jump Rope (5 Rounds for reps)
5 rounds
2 minute of jump rope
1 minute rest
Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes
L3: double unders
Original CrossFit Challenge:
Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Metcon
Take time to build in deadlift load before starting this workout
Metcon (Weight)
For load:
10*8*6*4*2*
Deadlifts
*15 toes to bar
Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.
L1: hanging knee raise
L2 kipping toes to bar
L3: strict toes to bar
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min
CrossFit9 – CrossFit WOD
Skill
Jump Rope (5 Rounds for reps)
5 rounds
2 minute of jump rope
1 minute rest
Sub: any cardio machine for 2min sprint, 1 min rest
Use any style of jump rope that allows you to move for all 2 minutes
L3: double unders
Original CrossFit Challenge:
Jump rope for two minutes rest for one minute – Can you continue this for thirty minutes?
This is just twenty minutes of cardiovascular exercise. If you have considerable jump rope experience, “double under” for two minutes rest for one.
Anyone who can keep this up for thirty minutes is an extraordinary athlete.
Metcon
Take time to build in deadlift load before starting this workout
Metcon (Weight)
For load:
10*8*6*4*2*
Deadlifts
*15 toes to bar
Deadlift weight increases each set as the reps decrease. Go as heavy as possible each set while maintaining unbroken sets (no dropping the bar)
Score = the weight on the bar for each set, added together over the five sets.
L1: hanging knee raise
L2 kipping toes to bar
L3: strict toes to bar
Push-ups – Isometric
Push-ups – Isometric (Checkmark)
Hold each position for the set time:
1) Top of push-up hold (point A)
2) Bottom of push-up hold (point B)
In as few sets as possible:
L1: accumulate 1 min
L2: accumulate 90 sec
L3: accumulate 2 min