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
General Warm-up (No Measure)
1 set:
100-meter run, slow
:30 alternating hamstring scoops
2 sets:
:30 running position drill per leg
:30 lean and pull drill
:30 running falling drill
100-meter run
– Practice maintaining a figure-4 body position on each run.
1 set:
200-meter run, faster
CFG 2021 Event 10 (Time)
– RX –
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.
– INTERMEDIATE –
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– BEGINNER –
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit9 – CrossFit WOD
CFG 2021 Event 10 (Time)
– RX –
For time with a partner:
30 toes-to-bars
1.5-mile run
30 toes-to-bars
1.5-mile run
30 toes-to-bars
– One partner works while one rests. Partition the run efforts and toes-to-bar sets as needed.
– INTERMEDIATE –
For time with a partner:
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
1.5-mile run
30 knees-to-armpits
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– BEGINNER –
For time with a partner:
20 hanging knee raises
1-mile run
20 hanging knee raises
1-mile run
20 hanging knee raises
– One partner works while one rests. Partition the runs and toes-to-bar sets as needed.
– MASTERS 55+ –
Same as Rx’d
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (6-6-6-6-6+
– Max reps on the last set.)
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
2, 4, 6, 8, 10, …
hang power cleans
handstand push-ups
Rest 3 minutes
9 minute AMRAP
2, 4, 6, 8, 10, …
bar muscle-ups
wallball shots
L1: 45/35; push press (heavy); ring rows or other variation
L2: 115/75; pike push-up; pull-ups
L3: 155/105; hspu; bmu
Metcon
Accessory Finisher
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (6-6-6-6-6+
– Max reps on the last set.)
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
2, 4, 6, 8, 10, …
hang power cleans
handstand push-ups
Rest 3 minutes
9 minute AMRAP
2, 4, 6, 8, 10, …
bar muscle-ups
wallball shots
L1: 45/35; push press (heavy); ring rows or other variation
L2: 115/75; pike push-up; pull-ups
L3: 155/105; hspu; bmu
Metcon
Accessory Finisher
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (6-6-6-6-6+
– Max reps on the last set.)
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
2, 4, 6, 8, 10, …
hang power cleans
handstand push-ups
Rest 3 minutes
9 minute AMRAP
2, 4, 6, 8, 10, …
bar muscle-ups
wallball shots
L1: 45/35; push press (heavy); ring rows or other variation
L2: 115/75; pike push-up; pull-ups
L3: 155/105; hspu; bmu
Metcon
Accessory Finisher
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls
CrossFit9 – CrossFit WOD
Strength
Back Rack Lunge (6-6-6-6-6+
– Max reps on the last set.)
Metcon (AMRAP – Rounds and Reps)
9 minute AMRAP
2, 4, 6, 8, 10, …
hang power cleans
handstand push-ups
Rest 3 minutes
9 minute AMRAP
2, 4, 6, 8, 10, …
bar muscle-ups
wallball shots
L1: 45/35; push press (heavy); ring rows or other variation
L2: 115/75; pike push-up; pull-ups
L3: 155/105; hspu; bmu
Metcon
Accessory Finisher
Pull-Up Strength: High Volume + Low Intensity (Checkmark)
3 rounds:
20 hollow + banded lat compressions
20 banded face pulls
20 banded bicep curls