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
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
General Warm-up (No Measure)
3 sets:
:40 shuttle runs
:20 rest
:40 plate ground-to-overheads
:20 rest
:40 alternating Cossack squats
:20 rest
– Shuttle run is 25 ft out 25 ft back
Thruster (- RX –
EMOM 10:
1 thruster
– Rest 3:00
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
EMOM 10:
3 thrusters
– Rest 3:00
AMRAP 1:
Max-rep thrusters (35/45 lb)
)
241211 (AMRAP – Reps)
– RX –
1 set for reps:
Max-rep thrusters
– Use 60% of the EMOM 1-rep-max.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
AMRAP 1:
Max-rep thrusters (35/45 lb)
– MASTERS 55+ –
Same as Rx’d
Stretching (Checkmark)
2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
– AT-HOME – (AMRAP – Reps)
EMOM 10:
Min. 1 | 2 standing broad jumps
Min. 2 | 3-5 DB thrusters
– Perform the broad jumps for max distance.
– Perform the thrusters for max speed.
– Rest 3:00
1 set for reps:
Max-rep thrusters
CrossFit9 – CrossFit WOD
Metcon (No Measure)
Complete as many rounds and reps as possible in 9 minutes of: 3 bar muscle-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box
Intermediate option:
Complete as many rounds and reps as possible in 9 minutes of:
3 chest-to-bar pull-ups
6 box jump-overs
♀ 24-inch box
♂ 30-inch box
Beginner option:
Complete as many rounds and reps as possible in 9 minutes of:
3 ring rows
3 foot-assisted ring dips
6 box step -overs
♀ 12 -inch box
♂ 20 -inch box
Scaling:
Today’s workout is a gymnastics couplet. Simple, yet effective. Because the duration of the workout is relatively short, this is not a good workout to “try something new.” If you have bar muscle-ups and 3 reps per round is too many, scale to 1 or 2 reps per round. In this effort, you should choose movements that allow you to complete a round at least every minute. That being said, we may see scores from advanced athletes in the high teens because they are able to complete a round every 30 seconds. Push the pace from the start and don’t try to “game” this one.
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 5)
Increase weight each set
Accessory: (between sets)
3 x 6-10 per side rower in-outs
Metcon
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
L1: 75/55; 250m row
L2: 115/75
Accessory Finisher
Pull-up Negatives (Checkmark)
3 x 4 with 3 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 5)
Increase weight each set
Accessory: (between sets)
3 x 6-10 per side rower in-outs
Metcon
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
L1: 75/55; 250m row
L2: 115/75
Accessory Finisher
Pull-up Negatives (Checkmark)
3 x 4 with 3 sec negative per rep
CrossFit9 – CrossFit WOD
Strength
Deadlift (5 x 5)
Increase weight each set
Accessory: (between sets)
3 x 6-10 per side rower in-outs
Metcon
Christine (Time)
3 rounds for time of:
500-m row
12 bodyweight deadlifts
21 box jumps, 20-in. box
L1: 75/55; 250m row
L2: 115/75
Accessory Finisher
Pull-up Negatives (Checkmark)
3 x 4 with 3 sec negative per rep