CrossFit WOD – Tue, Nov 1

November 1, 2022

CrossFit9 – CrossFit WOD

Strength

Back Rack Lunge (4 x 4-5)

Accessory: 3 x 10 single leg deadlift per leg

Metcon

Metcon (Time)

4 rounds for time:

100m farmer carry

10 ab rollouts

12 bench press

25 medball cleans

L1: Y/B; 45/35

L2: G/Y; 135/75+

L3: R/G; 165/95+

CrossFit WOD – Mon, Oct 31

October 31, 2022

CrossFit9 – CrossFit WOD

Weightlifting

Week 7 of our snatch cycle. (Only one more week!) Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.

A: Snatch (Build to today’s 1RM snatch

*You will have one more opportunity to hit a 1RM snatch next week.)

B: Tall Snatch (3 x 5)

AKA Snatch pull-unders, dead-hang snatch. Details: http://www.catalystathletics.com/exercise/217/Tall-Snatch/
Very light

Metcon

Metcon (AMRAP – Reps)

For 7 rounds, every 2 minutes complete…

15/12 calorie row (1 minute cap)

5 overhead squats

Rest for the remainder of the 2 minutes

L1: 12/10 calorie row; 45/35

L2: 115/85+

L3: 17/14 calorie row; 155/105+

All levels cap row at 1 minute; goal is to push the row

CrossFit WOD – Sat, Oct 29

October 29, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

HALLOWOD

31 minute AMRAP:

Buy-in: 800m run

31 Wallballs (20#/14#)

31 Box jumps (24″/20″)

31 Single arm devil press

31 Slam balls

31 Toes to bar

31 Push-ups

31 Calorie echo bike

Cash Out (at 31 minutes): 800m Run

One partner works work at a time, except for the runs, which should be completed together.

CrossFit WOD – Fri, Oct 28

October 28, 2022

CrossFit9 – CrossFit WOD

Strength

Snatch Grip Deadlift (4 x 4)

Accessory: 3 x 10 per arm bottom’s up KB press

Metcon

Metcon (AMRAP – Reps)

7 minute AMRAP:

2*4*6*8*10 etc

Front rack lunges (per leg)

*30 double unders

Rest 2-3 minutes

7 minute AMRAP:

2*4*6*8*10 etc

Push press

*100m run

L1: 45/35

L2: 95/65

L3: 135/95

CrossFit WOD – Thu, Oct 27

October 27, 2022

CrossFit9 – CrossFit WOD

Barbell Glute Bridge (4 x 3)

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
3 x 12 banded hamstring curls

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

20/15 calorie echo bike

12 ring dips

6 squat cleans

L1: 45/35

L2: 135/95

L3: 175/115

CrossFit WOD – Wed, Oct 26

October 26, 2022

CrossFit9 – CrossFit WOD

Single Modality

Metcon (Time)

4 x 500/400m row or ski

Rest 1:1

Score = slowest round

L1: 350/300m row or ski (if 500m time is > 2:30)

Metcon

Metcon (AMRAP – Reps)

16 minute alt EMOM:

1: 2-way parking lot sled push sprint (light or no weight)

2: 6 back squats

3: 15 KB swings

4: 25 ft handstand walk

L1: 95/65; 35/25 (Y/B) – Wall-assisted handstands or wall walks

L2: 135/95; 70/50 (R/G) – Russian

L3: 185/125; 70/50 (R/G) – American

CrossFit WOD – Tue, Oct 25

October 25, 2022

CrossFit9 – CrossFit WOD

Weightlifting

Week 6 of our snatch cycle. Athletes may choose to work on squat or power snatch during this cycle. The goal is to pick one and build strength/technique.

A: Snatch (4 x 2)

*Athlete’s choice to work on power or squat snatch.

Reset bar at the floor

Work your way up to a moderately heavy (not more that 90-93% of 1RM) but technically sound set of 2.

Complete all snatch sets before pressing snatch balance

Pressing Snatch Balance (3 x 5)

Very light. Bar should stay at shoulder height, athlete presses body under. The point is to feel yourself drop under the bar instead of pressing the bar up.

Metcon

Metcon (Time)

5 rounds for time:

200m run

20 alt DB snatches (10R/10L)

10 burpee box jump overs

L1: 25/15+

L2: 50/35+

L3: 70/50+

CrossFit WOD – Mon, Oct 24

October 24, 2022

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3-5)

Accessory: 3 x 15 rower in-outs

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

15/12 calorie row

12 thrusters

Max chest to bar pull-ups

Rest 90 seconds between

Score = total reps of pull-ups/bar muscle ups

L1: 45/35; chin-over-bar, rack pull-ups

L2: 75/55

L3: 95/65; bar muscle ups

CrossFit WOD – Sat, Oct 22

October 22, 2022

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

30 minute AMRAP…

Buy in:

*800m run

*2000m bike erg

*800m ski

All 3 must be completed before beginning the workout…

AMRAP in remaining time:

50 double unders

40 wallballs (20/14#)

30 KB swings

8 rope climbs

L1: 35/25+ (Y/B)

L2: 50/35+ (G/Y)

L3: 70/50+ (R/G)

CrossFit WOD – Fri, Oct 21

October 21, 2022

CrossFit9 – CrossFit WOD

Strength

Overhead Squat (4 x 5)

If shoulders are feeling beat up from the week, athletes may choose to front squat or back squat instead.

Accessory: 3 x 10/10 banded dead bugs

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

150m ski or 100m run

6 D-ball over shoulder

12 D-ball march (12R/12L)

L1: 40/30+

L2: 70/50+

L3: 80/70+