CrossFit9 – CrossFit WOD
Skill
Technique Thursday (Checkmark)
15 Minutes of Practice:
A) Rope Climb Practice
OR
B) Handstand Hold Practice
Scaling Options:
L1: Rope Pull-ups; Foot locking; Box Pike HS hold
L2: Climb in as few “pulls” as possible; Partner Spot HS Hold (no wall)
L3: Legless; L-Sit or Straddle climb starting with butt on floor; Freestanding HS Hold
Metcon
Metcon (AMRAP – Reps)
For Time
Complete in any order:
A) 2000m Row
B) 200m D-Ball Carry
C) 12/10 Rope Climbs
D) 2 Minute Plank hold or HS Hold
Scaling Options
L1: 1500/1250m Row; Ground to standings
L2: 12/10Rope Climbs
L3: 15/12 Rope Climbs; unbroken plank/HS hold
TC: 22min
2k Row (Time)
Max Effort 2k Row
2000m Row Benchmark
Extra Accessory
Mobility (Weight)
Barbell Smash Forearm/Bicep/Tricep
1 min per sideThread the Needle stretch
CrossFit9 – CrossFit WOD
Weightlifting
Every Minute on the Minute (Weight)
10 Minute EMOM
3 Deadlifts
3 Power Cleans
Scaling Options
L1: 65/45
L2: 115/75
L3: 155/105
Metcon
Metcon (Time)
8 Rounds for time
200m Run
15 Wallballs 20/14lbs
Scaling Options
L1:5 rounds;12/10 lbs
L2: 14/12lbs
L3: 20/14 lbs
Score: Time
TC: 16 Min
Extra Accessory
Post Chain (Weight)
Death march
3 x 50′ @AHAP
Rest 60 seconds between sets
()
CrossFit9 – CrossFit WOD
Strength
Back Squat (Work up to a 2 Rep Max)
L1: 6 x 2 @ Tempo
3 down, 1 sec pause at bottom, fast up, 1 sec pause at top
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Scaling Options
L1:
5 Ring rows
7 Incline push ups
10 Air squats
L1+: intermediate
3 pull ups/Jumping pull ups
7 Push ups
15 Air squats
Extra Accessory
Murph Finisher (Time)
1 Mile Run
Upper Accessory (Checkmark)
Tall kneeling W hold
5 x 30 seconds
Rest as needed
()
CrossFit9 – CrossFit WOD
Strength
Strength (No Measure)
4 sets for quality
5 Strict pull ups
10 Bench press @ 65-70%
Rest 2 minutes between sets
Scaling Options
L1: Toe spot pull-ups
L2: Strict Pull-Ups
L3: Weighted Strict Pull-ups
TC: 15 minutes
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 Minutes:
5 Squat Snatch
10 Toes to Bar
L1: 45/35; tuck-ups or v-ups
L2: 95/65
L3: 135/95
Score: Rounds & Reps
Murph Finisher
Murph Finisher (No Measure)
800m Run
50 Air Squats
Extra Accessory
Core (Checkmark)
3 sets
10 Hollow up
30 sec Hollow body rocks
30 sec Hollow body hold
Rest 30-60 seconds
()
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of 2, one partner works at a time:
For time:
100 DB walking lunges
200 double under
90 DB thrusters
200 double under
80 DB hang clean and jerk
200 double under
70 devil press
L1: 2×20/15
L2: 2×35/25
L3: 2×50/35
Extra Accessory
Core (Checkmark)
3 x 8/8 Quadruped single leg hip extension
()
CrossFit9 – CrossFit WOD
Weightlifting
Back Squat (6 x 10 @ 60%
)
Rest 2 minutes between sets
L1: 6 x 6
TC: 18 minutes
Score: Weight
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 minutes:
21/18 Cal Row or Echo Bike
15 KB swings
9 Burpee
Score: Rounds & Reps
Scaling Options
L1:15/12 Cal Row/Bike; B/P KB; 6 burpees
L2: G/Y
L3: R/G
Extra Accessory
Accessory (Checkmark)
3 sets
50’/side Single arm Farmer Carry
10 Hollow body rocks
5/side Bird dog + DB row
CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics Practice (Checkmark)
Handstand Walk Practice
(Stand before you walk…)
HS hold
HS hold + Shoulder tap/one arm holds
HS walk
Beginner
– Pike hold feet on box
– Inchworm
– Walk around the box
Intermediate
– Assisted with partner spotting
Advanced
– Unbroken walk 25ft down and 25ft back
– Unbroken 6ft forward, 6ft sideways (right), 6ft backward, 6ft sideways (left)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 3 minutes AMRAP, rest 1 minute between
3 Strict press
6 Hand release push-ups
9 Wall balls
Scaling Options
L1: strict press @ RPE 8; incline push-up; 10/8WB
L2: 95/65; 14/10WB
L3: 115/85; 20/14 WB
TC: 19 minutes
Score: Rounds & Reps
Extra Accessory
Upper Accessory (Checkmark)
3 sets
12 Band rows
12 band lat pull downs
For quality.
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (E4MOM x 4:
3 Sumo Deadlifts @ 80% or RPE 8
5 Dual Russian KBS
7 Broad Jumps)
Scaling Options
L1: RPE 7; One KB; 5 broad jumps
L2: Y/B KBs
L3: G/Y KBs
TC: 16 minutes
Score: Weight on Sumo deadlifts
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
21 toes to bar
9 squat clean
15 pull-ups
6 squat clean
9 chest to bar
3 squat clean
Scaling Options
L1: partial TTB; 65/45; jumping pull-up/C2B
L2: 135/95
L3: 155/105
Extra Accessory
Core (Checkmark)
3 sets
20 Sec L sit hold
30 Alternating V-ups
30 Sky touches
()
CrossFit9 – CrossFit WOD
Strength
Front Squat (Work up to a 3RM Front Squat)
Scaling Options
L1: 5 x 3 Front Squats @ working weight
TC: 18 minutes
Score: Weight
Metcon
Metcon (Time)
10 rounds for time:
10 power snatch
20 double unders
Scaling Options
L1: 45/35; single under
L2: 75/55
L3: 75/55; 35 double unders
Extra Accessory
Weightlifting (Weight)
Split Squat
6 x 6/6 @ Heavy
Back rack with Barbell
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 sets
10 Bench press @ 62-65%
6-8 Strict pull ups)
Scaling Options
L1 : 10 Push ups or DB Bench; Spotted Pull-ups
L2: 4-6 Strict pull ups
L3: Weighted Pull-Ups
TC: 18 minutes
Score: Weight on Bench press
Metcon
Metcon (Time)
4 rounds for time:
500/400mrow
18 DB step up overs (24/20″)
12 handstand push-up
TC: 20 minutes
Score: Time
Scaling Options
L1: 1×25//15; 20/16″; 8 DB strict Press or Pike push ups on Box
L2: 1×35/25;
L3: 1×50/35; strict HSPU
Extra Accessory
Upper Accessory (Checkmark)
3 sets
20-30 sec Ring Support Hold
10 Skull crushers
Rest 60 seconds