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
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
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
General Warm-up (No Measure)
1 round:
400-meter jog
:30 single-unders
10 alternating Spiderman stretch + reaches
10 plank hold to downward dog
10 up-downs (slow)
10 alternating Samson lunges
10 dead bugs
:30 single-single-double-unders (or attempts)
10 push-ups from the knees
10 alternating scorpion stretches
10 air squats
10 push-ups
10 sit-ups
:30 jump rope (workout variation)
200-meter run, faster
Skill Work (Checkmark)
Pre-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
241210 (Time)
– RX –
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
– INTERMEDIATE –
For time:
50 double-unders
30 sit-ups
3 wall walks
40 double-unders
25 sit-ups
3 wall walks
30 double-unders
20 sit-ups
2 wall walks
20 double-unders
15 sit-ups
2 wall walks
10 double-unders
10 sit-ups
1 wall walks
– BEGINNER –
For time:
50 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
40 single-unders
10 sit-ups
3 inch-worms + push-ups from the knees
30 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
20 single-unders
10 sit-ups
2 inch-worms + push-ups from the knees
10 single-unders
10 sit-ups
1 inch-worms + push-ups from the knees
– MASTERS 55+ –
For time:
90 double-unders
30 sit-ups
6 scaled wall walks
75 double-unders
25 sit-ups
5 scaled wall walks
60 double-unders
20 sit-ups
4 scaled wall walks
45 double-unders
15 sit-ups
3 scaled wall walks
30 double-unders
10 sit-ups
2 scaled wall walks
Stretching (Checkmark)
1 set:
2:00 foam roll quads
:30 foam roll calf/side
:30 figure-4 glute foam roll/side
– AT-HOME – (Time)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
– Substitute with 10 ft of handstand walking per 1 wall walk if no wall space is available.
CrossFit9 – CrossFit WOD
Strength
Bench Press (6-6-6-6-6+)
max reps on the least set
Single arm db row between sets
5 x 6 heavy per arm
Metcon
Metcon (Time)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
L1: singles; inchworm + push-ups, or reduced reps of wall walks
L3: ghd sit-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (6-6-6-6-6+)
max reps on the least set
Single arm db row between sets
5 x 6 heavy per arm
Metcon (Time)
For time:
120 double-unders
30 sit-ups
6 wall walks
100 double-unders
25 sit-ups
5 wall walks
80 double-unders
20 sit-ups
4 wall walks
60 double-unders
15 sit-ups
3 wall walks
40 double-unders
10 sit-ups
2 wall walks
L1: singles; inchworm + push-ups, or reduced reps of wall walks
L3: ghd sit-ups
Metcon
Accessory Finisher
Dead Hang (Time)
Perform 3 sets of about 50% of your max hold time
Chin Over Bar Hold (Time)
Establish a max chin over bar hold
Perform 3 sets of about 50% of your max hold time