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
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
10 minute EMOM
3 bar muscle-ups
10 push-ups
Complete both in the same minute
L1: 3 pull-ups
Metcon
Metcon (AMRAP – Reps)
5 x 2:30 rounds for reps:
500/450 meter row
Max-reps deadlifts
– Rest 1:00 between rounds.
L1: KB deadlifts
L2: 185/115
L3: 225/155
Push-ups – Accessory
Push ups – eccentrics (No Measure)
3 x 5 x 5 sec negative
Choose the most difficult version of push-up for you (even if you cannot push back up). focus on the negative only, then reset at the top of each rep