CrossFit9 – CrossFit WOD
Skill / Conditioning
Metcon (Checkmark)
10 minute EMOM
Odd: 50 double unders
Even: Push-ups
L1: single unders full minute; 5-10 push-ups
L2: 10-15 push-ups
L3: 20 push-ups
Metcon
Metcon (Time)
For Time:
15 Push Jerks
21 Sit-ups
21 KB swings
12 Push Jerks
18 Sit-ups
18 KB Swings
9 Push Jerks
15 Sit-ups
15 KB Swings
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
Toes to Bar Strength
High Volume + Low Intensity (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
Skill / Conditioning
Metcon (Checkmark)
10 minute EMOM
Odd: 50 double unders
Even: Push-ups
L1: single unders full minute; 5-10 push-ups
L2: 10-15 push-ups
L3: 20 push-ups
Metcon
Metcon (Time)
For Time:
15 Push Jerks
21 Sit-ups
21 KB swings
12 Push Jerks
18 Sit-ups
18 KB Swings
9 Push Jerks
15 Sit-ups
15 KB Swings
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
Toes to Bar Strength
High Volume + Low Intensity (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
Skill / Conditioning
Metcon (Checkmark)
10 minute EMOM
Odd: 50 double unders
Even: Push-ups
L1: single unders full minute; 5-10 push-ups
L2: 10-15 push-ups
L3: 20 push-ups
Metcon
Metcon (Time)
For Time:
15 Push Jerks
21 Sit-ups
21 KB swings
12 Push Jerks
18 Sit-ups
18 KB Swings
9 Push Jerks
15 Sit-ups
15 KB Swings
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
Toes to Bar Strength
High Volume + Low Intensity (Checkmark)
3 Rounds:
5 left leg v-ups
5 right leg v-ups
5 v-ups (both legs)
Goal to go unbroken on all reps and all rounds straight through without breaking
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-4-3-2-1)
Metcon
Metcon (Time)
For Time:
500m row or ski
21 cleans
500m row or ski
15 cleans
500m row or ski
9 cleans
500m row or ski
L1: 300m; 45/35
L2: 115/85
L3: 165/115
Toes to Bar Strength
Lats and Straight Arm Strength (Checkmark)
1 set:
Banded lat pull downs x 20-50 reps (feel the burn!)
Then,
3 x 3 x 3 sec negative Ball Ups
Maintain a tight tuck/ball position and straight arms throughout. Goal is to lower as slowly as possible or for the listed tempo