CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
16 Minute EMOM
Handstand Hold x 30-60 sec
L-Sit Hold x 20-30 sec
Jefferson Curls with weight x 3-5
Rest
handstand – pike hold on box, wall facing, freestanding, p-bars
l-sit – tuck, SL tuck, two legs out, V
j-curl – slow + weighted + deficit – stand high enough so the weight does not touch the floor
For Time (AMRAP – Rounds and Reps)
15 Minute AMRAP
5 wall walks
100m farmers carry (G/Y)
15 toes to bar
200-m run
Metcon
CrossFit9 – CrossFit WOD
Strength
Deadlift (Establish a heavy set of 5
5-7 sets)
use 40-50% of your heaviest set for the metcon
Metcon
For Time (Time)
For time:
20*18*16*14*12*10*8*6*4*2
Deadlifts (115/85)
*30 double unders between each set
L1: 30-50 single unders
L3: 50 double unders
CrossFit9 – CrossFit WOD
Wodify Malfunction
Get to the gym ASAP!!!
CrossFit9 – CrossFit WOD
Strength
Bench Press (5 x 5 )
Bent Over Row (5 x 5)
Metcon
For Time (Time)
1 mile run
50 power cleans
50 back squats
1k row
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Partner Chipper (Time)
In Teams of Two,
For Time:
800m Sled Pull (alternate with partner)
100 Push-ups
100 Cal Ski
100 Goblet Squats
100 Cal Echo
800m Run – together
split all reps evenly, run together
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 8)
4 x 30 sec side plank per side between sets
Metcon
Metcon (Time)
4 Rounds:
200m Sled Pull
20 Feet elevated ring rows
20/16 Cal Row
20 sec L-Hang from bar
CrossFit9 – CrossFit WOD
Strength
Front Squat (5 x 8)
4 x 30 sec side plank per side between sets
Metcon
Metcon (Time)
4 Rounds:
Sled pull in parking lot (one way forward, one way backward) 3/2 plates
20 Feet elevated ring rows
20/16 Cal Row
20 sec L-Hang from bar
Feet elevated on box or bench – body horizontal to the floor.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
CrossFit9 – CrossFit WOD
Strength
Strength (Checkmark)
12 Minute Alt. EMOM (for quality)
Barbell Romanian Deadlifts x 15
Hollow Hold x 30 sec
Top of Dip Hold x 30 sec
Bottom of Dip Hold x 30 sec
Barbell Romanian Deadlifts – moderate weight, not for speed – Progression to deficit (standing on a plate)
Hollow Hold – low back must be pushed into floor, shoulders tucked off floor. If this cannot be maintained then we must scale with a tuck hollow. Progressions is to hollow rocks.
Top of Dip Hold – elbows at full extension, straight body alignment – scale with toe spot.
Bottom of Dip Hold – scale with toe spot – Progress to hold in ring muscle up “transition” (T-Rex)
Metcon
Metcon (Time)
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
CrossFit9 – CrossFit WOD
Strength
Strength (Checkmark)
16 Minute Alt. EMOM (for quality)
Barbell Romanian Deadlifts x 15
Hollow Hold x 30 sec
Single Leg Glute Bridge Hold x 30 sec per side
Top of Dip Hold x 30 sec
Barbell Romanian Deadlifts – moderate weight, not for speed – Progression to deficit (standing on a plate)
Hollow Hold – low back must be pushed into floor, shoulders tucked off floor. If this cannot be maintained then we must scale with a tuck hollow. Progressions is to hollow rocks.
Top of Dip Hold – elbows at full extension, straight body alignment – scale with toe spot. Progress to slow negative dips or slow negative muscle ups
SL Glute Bridge Hold – full hip extension
Metcon
Metcon (Time)
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips