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
Announcements
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
Dynamic warm-up
1 set:
200-meter jog, slow
5 elbow-to-insteps/side
20 alternating shoo the turtles
200-meter run, faster
PVC switch warm-up game
• All athletes stand in a circle holding PVCs upright.
• Coach calls “left” or “right” and athletes rotate to the next PVC.
• Athletes keep the PVCs from falling as they rotate.
• The whole group does penalty reps if a PVC falls.
Suggested penalty movements:
20 mountain climbers
5 burpees
20 jumping jacks
10 air squats
241129 (AMRAP – Rounds and Reps)
– RX –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (53/70 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
– INTERMEDIATE –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
– BEGINNER –
AMRAP 20 with a partner:
200-m run
30 KB sumo deadlift high pulls (18/26 lb)
200-m single-KB carry
– Partners run together and break up the other two movements as needed.
– MASTERS 55+ –
AMRAP 20 with a partner:
400-m run
50 KB sumo deadlift high pulls (35/53 lb)
400-m single-KB carry
– Partners run together and break up the other two movements as needed.
Stretching (Checkmark)
Accumulate:
1:00 foam roll calf/leg
1:00 lacrosse ball roll/foot
– AT-HOME – (AMRAP – Rounds and Reps)
AMRAP 20 with a partner:
400-m run
50 single-arm DB sumo deadlift high pulls (35/50 lb)
400-m single-DB carry
– Partners run together and break up the other two movements as needed.
Announcements
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
241128 (5 Rounds for time)
– RX –
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
– INTERMEDIATE –
Every 5:00 for 5 rounds:
10 thrusters (65/95 lb)
5 toes-to-bars
20-cal bike
20 double-unders
– Rest the remainder of each round.
– BEGINNER –
Every 5:00 for 5 rounds:
10 thrusters (35/45 lb)
10 hanging knee raises
12-cal bike
20 single-unders
– Rest the remainder of each round.
– MASTERS 55+ –
Every 5:00 for 5 rounds:
10 thrusters (55/75 lb)
10 toes-to-bars
15-calorie bike
30 double-unders
– Rest the remainder of each round.
Announcements
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Strength
Superset bench press and bent over row
Work in teams – share barbells accordingly
DBs are option as well
Bench Press (5 x 8 )
Bent Over Row
Metcon
Metcon (Time)
For time:
500m row
2 rounds of:
15 toes-to-bars
15 box jumps
500m ski
2 rounds of:
15 toes-to-bars
15 box jumps
Cash out: 1000m bike or 50/40 cal echo
Cardio can be completed in any order
L1: sit-ups/tuck-ups/v-ups
L3: 30/24 inch box
Announcements
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – Special Events
Strength
Superset bench press and bent over row
Work in teams – share barbells accordingly
DBs are option as well
Bench Press (5 x 8 )
Bent Over Row
Metcon
Metcon (Time)
For time:
500m row
2 rounds of:
15 toes-to-bars
15 box jumps
500m ski
2 rounds of:
15 toes-to-bars
15 box jumps
Cash out: 1000m bike or 50/40 cal echo
Cardio can be completed in any order
L1: sit-ups/tuck-ups/v-ups
L3: 30/24 inch box
Announcements
Thanksgiving Day and Black Friday Hours
Thanksgiving:
8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two,
A) 15 minute AMRAP
500m row
50 toes to bar
50 box jumps
Rest 2 minutes and switch AMRAPs
B) 15 minute AMRAP
1000m bike erg or 50/40 cal echo
50 sumo deadlift high pull
50 push press
L1: A) step ups; candlesticks B) 45/35 or kb/db
L2) 75/55
L3) 95/65
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
2 sets:
1:00 bike
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 air squats
10 kip swings
241128 (5 Rounds for time)
– RX –
Every 5:00 for 5 rounds:
10 thrusters (75/115 lb)
10 toes-to-bars
20-cal bike
40 double-unders
– Rest the remainder of each round.
– INTERMEDIATE –
Every 5:00 for 5 rounds:
10 thrusters (65/95 lb)
5 toes-to-bars
20-cal bike
20 double-unders
– Rest the remainder of each round.
– BEGINNER –
Every 5:00 for 5 rounds:
10 thrusters (35/45 lb)
10 hanging knee raises
12-cal bike
20 single-unders
– Rest the remainder of each round.
– MASTERS 55+ –
Every 5:00 for 5 rounds:
10 thrusters (55/75 lb)
10 toes-to-bars
15-calorie bike
30 double-unders
– Rest the remainder of each round.
Stretching (Checkmark)
1 set:
1:00 frog stretch
1:00 seated pike stretch
1:00 cobra to down dog
– AT-HOME – (5 Rounds for time)
Every 5:00 for 5 rounds:
10 DB thrusters (35/50 lb)
15 sit-ups
200-m run
40 double-unders
– Rest the remainder of each round.
– Use two dumbbells.
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – CrossFit WOD
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
Thanksgiving Day and Black Friday Hours
Thanksgiving:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am 5k Run
Black Friday:
7:30am CF & 9FIT, 8:30am CF & 9FIT, 9:30am CF & 9FIT
Reserve under “special events” tab
CrossFit9 – Special Events
Thanksgiving Day
8:30am Class
Metcon (AMRAP – Rounds and Reps)
In thankful teams of two,
28 minute AMRAP
100 gobble gobble squats (goblet)
100 stuffed slam balls
100 pilgrim push-ups
100 dinner bell swings (KB)
100 plate clean and press
L1: B/P+;15lb+ plate; 10+ SB
L2: G/Y+; 35lb/25lb plate; 20+ SB
L3: R/G+; 45lb plate; 30+ SB
Turkey Trot 5k run
9:30am 5k Run
5k Run (Time)
Max Effort 5k Run