CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6 per leg
all on one leg before switching to the other side – may rest between legs)
Accessory : 10 sumo good morning with empty bar between sets
Metcon
Metcon (Time)
4 rounds
15/12 cal echo
15 sumo deadlift
15 toes to bar
30 air squats
L1: 95/65
L2: 185/125
L3: 225/155
Finisher: Pull-Up Strength Cycle
Pull-ups (Establish a max set of strict pull-ups)
All reps must be fully chin over bar and from a dead hang position (full lockout at the bottom)
Pull-Up Strength: Horizontal Pulling (Checkmark)
Ring Rows
3 x 15
Strive for a faster up & slower down tempo
Choose an angle that allows for a difficult set of 15 reps – elevate feet on a box or bench if needed for more challenge
If fully horizontal with feet elevated then you may also add weight vest or plate on chest for additional challenge