WODs

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

1 set:

10 arm circles forward

10 arm circles backward

10 unweighted good mornings

10 up-downs

10 alternating Spiderman stretches

10 air squats

10 burpees

200-meter run

Abbate (Time)

For time:

Run 1 mile

155-lb. clean and jerks, 21 reps

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
– RX –

For time:

1,600-m run

21 clean and jerks (105/155 lb)

800-m run

21 clean and jerks

1,600-m run

– MASTERS 55+ –

For time:

1,600-m run

21 clean and jerks (65/95 lb)

800-m run

21 clean and jerks

1,600-m run

Stretching (Checkmark)

1 set:

1:00 foam roll upper back

1:00 foam roll glutes/side

– AT-HOME – (Time)

For time:

1,600-m run

15 left-arm DB clean and jerks (35/50 lb)

15 right-arm DB clean and jerks

800-m run

15 left-arm DB clean and jerks

15 right-arm DB clean and jerks

1,600-m run

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

1 set:

10 arm circles forward

10 arm circles backward

10 unweighted good mornings

10 up-downs

10 alternating Spiderman stretches

10 air squats

10 burpees

200-meter run

Abbate (Time)

For time:

Run 1 mile

155-lb. clean and jerks, 21 reps

Run 800 meters

155-lb. clean and jerks, 21 reps

Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
– RX –

For time:

1,600-m run

21 clean and jerks (105/155 lb)

800-m run

21 clean and jerks

1,600-m run

– MASTERS 55+ –

For time:

1,600-m run

21 clean and jerks (65/95 lb)

800-m run

21 clean and jerks

1,600-m run

Stretching (Checkmark)

1 set:

1:00 foam roll upper back

1:00 foam roll glutes/side

– AT-HOME – (Time)

For time:

1,600-m run

15 left-arm DB clean and jerks (35/50 lb)

15 right-arm DB clean and jerks

800-m run

15 left-arm DB clean and jerks

15 right-arm DB clean and jerks

1,600-m run

CrossFit9 – CrossFit WOD

General Warm-up (Checkmark)

Machine warm-up

1 set:

2:00 bike, row, or jog

CrossFit warm-up

Movement // Focus

10 alternating Samson stretches // Drive the knee forward and squeeze the belly tight.

10 overhead squats // Press up and keep the arms straight.

10 sit-ups // Cross the arms at the shoulders, touch the back to the floor, and squeeze the belly to sit up.

10 good mornings // Arch the chest up and squeeze the abs.

10 pull-ups // Pull the bar down to the floor until the chin is above the bar.

10 ring dips // Shoulders below the elbow at the bottom of the dip. Use the feet for assistance as needed.

Back Squat (Pre-workout
Every 3:00 for 5 sets:
3 back squats)

241130 (AMRAP – Rounds and Reps)

– RX –

AMRAP 8:

20 sit-ups

20 KB goblet squats (35/53 lb)

– INTERMEDIATE –

Same as Rx’d

– BEGINNER –

AMRAP 8:

15 foot-anchored sit-ups

15 KB goblet squats (18/26 lb)

– MASTERS 55+ –

AMRAP 8:

20 sit-ups

20 KB goblet squats (26/35 lb)

Stretching (Checkmark)

1 set:

1:30 pigeon stretch/side

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 8:

20 sit-ups

20 DB goblet squats (35/50 lb)

CrossFit9 – CrossFit WOD

Back Squat (Pre-workout
Every 3:00 for 5 sets:
3 back squats)

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

400-m run

50 KB sumo deadlift high pulls

200m farmer carry

50 sit-ups

5 0 KB goblet squats

– Partners run together and break up the other two movements as needed.

CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

400-m run

50 KB sumo deadlift high pulls

200m farmer carry

50 sit-ups

5 0 KB goblet squats

– Partners run together and break up the other two movements as needed.

CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

50 cal echo bike

50 sumo deadlift high pulls

200m farmer carry (split)

50 push press

50 front squats
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Metcon (AMRAP – Rounds and Reps)

In teams of two,

30 minute AMRAP

50 cal echo bike

50 sumo deadlift high pulls

200m farmer carry (split)

50 front squats

50 burpee over bar
L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Skill

Squat Clean Thruster (10 minute EMOM
1 squat clean thruster

)

*Increase load every 2-3 min

(perform with partner and stagger start)

2-3 people can use same bar and fit within the minute

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

20 minute AMRAP

3 devils press

6 db front squats

9 cal ski or bike sprint

*Partner completes a full round sprint, then switch
L1: 15/10

L2: 35/25

L3: 50/35

CrossFit9 – CrossFit WOD

Skill

Squat Clean Thruster (10 minute EMOM
1 squat clean thruster

)

*Increase load every 2-3 min

(perform with partner and stagger start)

2-3 people can use same bar and fit within the minute

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

20 minute AMRAP

3 devils press

6 db front squats

9 cal ski or bike sprint

*Partner completes a full round sprint, then switch
L1: 15/10

L2: 35/25

L3: 50/35

CrossFit9 – CrossFit WOD

Skill

Squat Clean Thruster (10 minute EMOM
1 squat clean thruster

)

*Increase load every 2-3 min

(perform with partner and stagger start)

2-3 people can use same bar and fit within the minute

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of two,

20 minute AMRAP

3 devils press

6 db front squats

9 cal ski or bike sprint

*Partner completes a full round sprint, then switch
L1: 15/10

L2: 35/25

L3: 50/35