CrossFit WOD – Thu, May 4

May 4, 2023

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

CrossFit WOD – Wed, May 3

May 3, 2023

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

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CrossFit WOD – Tue, May 2

May 2, 2023

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

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CrossFit WOD – Mon, May 1

May 1, 2023

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

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CrossFit WOD – Sat, Apr 29

April 29, 2023

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

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CrossFit WOD – Fri, Apr 28

April 28, 2023

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

CrossFit WOD – Thu, Apr 27

April 27, 2023

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.

CrossFit WOD – Wed, Apr 26

April 26, 2023

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

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CrossFit WOD – Tue, Apr 25

April 25, 2023

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

CrossFit WOD – Mon, Apr 24

April 24, 2023

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

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