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
Bench Press (5 x 5)
Weighted Dips (Weight)
5 x 5 superset with bench press
Rest as needed between sets
Metcon
Metcon (Checkmark)
4 rounds:
Every 5:00 complete:
2 rope climbs
15 thrusters
15 burpee box jump-overs
– Rest with the remaining time in the interval.
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Weighted Dips (Weight)
5 x 5 superset with bench press
Rest as needed between sets
Metcon
Metcon (Checkmark)
4 rounds:
Every 5:00 complete:
2 rope climbs
15 thrusters
15 burpee box jump-overs
– Rest with the remaining time in the interval.
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push up – Accessory (No Measure)
3 rounds:
20 scap push-ups
20 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Weighted Dips (Weight)
5 x 5 superset with bench press
Rest as needed between sets
Metcon
Metcon (Checkmark)
4 rounds:
Every 5:00 complete:
2 rope climbs
15 thrusters
15 burpee box jump-overs
– Rest with the remaining time in the interval.
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push up – Accessory (No Measure)
3 rounds:
20 scap push-ups
20 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Weighted Dips (Weight)
5 x 5 superset with bench press
Rest as needed between sets
Metcon
Metcon (Checkmark)
4 rounds:
Every 5:00 complete:
2 rope climbs
15 thrusters
15 burpee box jump-overs
– Rest with the remaining time in the interval.
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push up – Accessory (No Measure)
3 rounds:
20 scap push-ups
20 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Weighted Dips (Weight)
5 x 5 superset with bench press
Rest as needed between sets
Metcon
Metcon (Checkmark)
4 rounds:
Every 5:00 complete:
2 rope climbs
15 thrusters
15 burpee box jump-overs
– Rest with the remaining time in the interval.
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push up – Accessory (No Measure)
3 rounds:
20 scap push-ups
20 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Weighted Dips (Weight)
5 x 5 superset with bench press
Rest as needed between sets
Metcon
Metcon (Checkmark)
4 rounds:
Every 5:00 complete:
2 rope climbs
15 thrusters
15 burpee box jump-overs
– Rest with the remaining time in the interval.
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push up – Accessory (No Measure)
3 rounds:
20 scap push-ups
20 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5)
Weighted Dips (Weight)
5 x 5 superset with bench press
Rest as needed between sets
Metcon
Metcon (Checkmark)
4 rounds:
Every 5:00 complete:
2 rope climbs
15 thrusters
15 burpee box jump-overs
– Rest with the remaining time in the interval.
L1: 45/35
L2: 75/55
L3: 95/65
Push-ups – Accessory
Push up – Accessory (No Measure)
3 rounds:
20 scap push-ups
20 banded tricep push-downs (per arm)
10 plate trap eccentrics w/ 3 sec negative