CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 5)
DB Option:
Single Arm DB Strict Press
4 x 10-15 per side
Metcon
CrossFit Workout 1 (Time)
“Fast & Heavy”
For time:
21 Dumbell Thrusters
400m run
18 Dumbell Thrusters
400m run
15 Dumbell Thrusters
400m run
This is the first CrossFit workout posted to crossfit.com
L1: 20/15
L2: 50/35
L3: 70/50
Push-ups – Percentage
Push-ups (1 set of max reps)
Push-ups – Percentage (Checkmark)
4 sets:
70% – 60% – 50% – 40%
percentage based on your max set
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
30 minute AMRAP
800-meter run
30 toes-to-bars
30 push press
30/20 Echo bike calories
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
30 minute AMRAP
800-meter run
30 toes-to-bars
30 push press
30/20 Echo bike calories
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Deadlift (4-4-4-4-4+)
Metcon
Gymnastics Annie (Time)
For time:
50-40-30-20-10
Double unders
Sit-ups
5-4-3-2-1
Press to handstand
L1: Accumulate 50-40-30-20-10 seconds of handstand against the wall
CrossFit9 – CrossFit WOD
Strength
Deadlift (4-4-4-4-4+)
Metcon
Gymnastics Annie (Time)
For time:
50-40-30-20-10
Double unders
Sit-ups
5-4-3-2-1
Press to handstand
L1: Accumulate 50-40-30-20-10 seconds of handstand against the wall
Push-ups – Accessory
Push ups – Variations (No Measure)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Archer push-ups
2) Parallette push-ups (deficit)
CrossFit9 – CrossFit WOD
Strength
Deadlift (4-4-4-4-4+)
Metcon
Gymnastics Annie (Time)
For time:
50-40-30-20-10
Double unders
Sit-ups
5-4-3-2-1
Press to handstand
L1: Accumulate 50-40-30-20-10 seconds of handstand against the wall
Push-ups – Accessory
Push ups – Variations (No Measure)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Archer push-ups
2) Parallette push-ups (deficit)
CrossFit9 – CrossFit WOD
Strength
Deadlift (4-4-4-4-4+)
Metcon
Gymnastics Annie (Time)
For time:
50-40-30-20-10
Double unders
Sit-ups
5-4-3-2-1
Press to handstand
L1: Accumulate 50-40-30-20-10 seconds of handstand against the wall
Push-ups – Accessory
Push ups – Variations (No Measure)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Archer push-ups
2) Parallette push-ups (deficit)
CrossFit9 – CrossFit WOD
Strength
Deadlift (4-4-4-4-4+)
Metcon
Gymnastics Annie (Time)
For time:
50-40-30-20-10
Double unders
Sit-ups
5-4-3-2-1
Press to handstand
L1: Accumulate 50-40-30-20-10 seconds of handstand against the wall
Push-ups – Accessory
Push ups – Variations (No Measure)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Archer push-ups
2) Parallette push-ups (deficit)
CrossFit9 – CrossFit WOD
Strength
Deadlift (4-4-4-4-4+)
Metcon
Gymnastics Annie (Time)
For time:
50-40-30-20-10
Double unders
Sit-ups
5-4-3-2-1
Press to handstand
L1: Accumulate 50-40-30-20-10 seconds of handstand against the wall
Push-ups – Accessory
Push ups – Variations (No Measure)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Archer push-ups
2) Parallette push-ups (deficit)
CrossFit9 – CrossFit WOD
Strength
Deadlift (4-4-4-4-4+)
Metcon
Gymnastics Annie (Time)
For time:
50-40-30-20-10
Double unders
Sit-ups
5-4-3-2-1
Press to handstand
L1: Accumulate 50-40-30-20-10 seconds of handstand against the wall
Push-ups – Accessory
Push ups – Variations (No Measure)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) Archer push-ups
2) Parallette push-ups (deficit)