CrossFit9 – CrossFit WOD
Strength
Back Squat (Find 3 Rep Max
)
TC: 18 minutes
OR
5 x 3 @ tempo
Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Time Cap:14 Minute
Scaling:
Run – Should be no more than2 minutes. If this is not the case, then shorten the run!!
KBS – Push for all reps unbroken; scale the weight appropriately…
Pull-Ups – Jumping Pull-Ups or ring rows (fast and unbroken is the goal)
Murph Finisher
Murph Finisher (No Measure)
25 Air Squats
400m Run
25 Air Squats
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of two
On a running clock:
0:00-10:00
18*16*14*12*
Alternating Power snatch
*200m run together
10:00-20:00
18*16*14*12*
Front Squats
*10/7 Cal Row (Each)
20:00-30:00
4 Rounds:
30 Push Jerk
30 Burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
Split reps evenly between partners, andrun together
If you finish within the 10 minute window, then rest until the next 10 minutes begins;
If you do not finish within the 10 minute window, you will still move on to the next section
Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Bodybuilding
Bodybuilding (Weight)
A) Barbell Hip Thrust
4 x 8 @ RPE 8
Rest 90 sec between
Then, superset
B1) Double DB Z-Press
4 x 10
B2) Double DB Hammer Curl
4 x 10
Rest 90 sec between
Metcon
Metcon (AMRAP – Rounds and Reps)
20 Minute AMRAP
40 DB Box Step Ups
40 DB Lunges
40 DB Sit-Ups
L1: bodyweight
L2: 1 x 35/25
L3: 1 x 50/35
Perform workout with a single DB
Extra Accessory
Core (Checkmark)
40-30-20-10 Toe touches
30 seconds Hollow body hold after each set
Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Gymnastics
Gymnastics (Checkmark)
Bar Muscle Up Practice
Floor
– Hollow and Arch
– Alligator Rolls
Bar Basics
-Hollow and Arch on Bar
– Beat Swings
– Beat Throughs
Bar Progressions
– Pull Over
– Rise Ups (“hips to bar”)
– Jumping BMU/Hip to Bar/C2B/Pull-Up
– Bar Muscle Ups
Metcon
Metcon (Time)
8 Rounds
30 Double-unders
15 Wallballs*
3/2 Bar Muscle-ups
*If you break on Wallballs, then 5 burpees – Scale appropriately to go unbroken
L1: Single Under;10/8 lbs
L2: 30 DUs;
L3: 50 DUs
TC: 20 Minutes
Murph Finisher
Finisher (Checkmark)
400m Run
50 Air Squats
400m Run
Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Weightlifting
Back Squat (EMOM 6minutes
3 Back Squats @70%
)
Score: Weight
Alternate Approach
EMOM 6
2 rep @ moderate, Tempo
3 down,1 pause at bottom,Fast up,1 pause at top
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 18 Minutes
16 Kettlebell Swings
12 D-Ball over shoulder
8 Handstand Push-Up
6/5 CalEcho Bike
L1: B/P; Push-up orPike HSPU
L2: G/Y;
L3: R/G; Wall Facing HSPU
Extra Accessory
Core (Checkmark)
GHD Sit-Ups
L1:3 x 10 partial reps
L2:2 x 20 full reps
L3:50 reps unbroken
Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Weightlifting
Deadlift (6 x 3 @ 70%
Rest 60-90 seconds
)
AlternateApproach
6 x 3 with Tempo@ RPE 6
1 sec up, 1 sec pause, 3 sec down, 0 sec pause
Metcon
Metcon (Time)
3 rounds for time
10 power cleans
15 TTB
Rest 2 minutes
3 rounds
6 Power Cleans
15 TTB
TC: 18 minutes
L1: 45/35; 65/55
L2: 95/65; 135;95
L3: 135/95;185/135
*Toes to bar height for workout = as high as you can go for a strict T2B
Extra Accessory
Post chain (Weight)
Single leg hip thrust hold
3 x 30 seconds/side
Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Strength
Every 3 Minute on the Minute (AMRAP – Reps)
E3MOM for 12minutes
12 DB Bench Press
6-12 Ring Rows
(total of 4 rounds)
L1: 20/15+
L2: 35/25+; Feet Elevated Ring Rows (on box)
L3: 55/40+; Weighted Feet Elevated Ring Rows
Score = # ring rows
Metcon
Metcon (Time)
5 rounds for time
20/16 Cal row
15 Thrusters
10 Burpee over bar
TC: 16 minutes
L1: 45/35
L2: 75/55
L3: 95/65
Extra Accessory
Upper Accessory (Checkmark)
Lying DB external rotation
3 x 12/side
Rest 30 seconds between sets
No rest between sides
()
Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two,
10 Rounds for Time
20 Back squats
20 DB Snatch
400m Run (200m each)
L1: 45/35; 15/10
L2: 95/65; 35/25
L3: 135/95; 50/35
Split reps evenly and alternate with partner:
Partner A 10 Back Squats
Partner B 10 Back Squats
Partner A 10 DB Snatch
Partner B 10 DB Snatch
Partner A 200m Run
Partner B 200m Run
Extra Accessory
Accessory (Checkmark)
Banded lateral kick
3 x 10/side
Rest 30-60 seconds between sets
Goal: Ankle + knee balance
()
Announcements
ArtWalk Pop-Up May 13th!
We’re opening the doors to 9’ers and friends for The Warehouse Arts District’s Second Saturday ArtWalk next Saturday, May 13th from 5-9pm!
Join us and come support fellow 9’er artists and marketeers.
If you are interested in presenting your work/product or have a friend who would be interested, there is still space. Message coach Joe at joseph@crossfit9.com
CrossFit9 – CrossFit WOD
Strength
Shoulder Press (Work up to a 2RM
)
L1:5 x 2 with 3 sec negative
Metcon
Metcon (Time)
3 Rounds for Time:
21 Overhead Squats
15 Dips
21 Kettlebell Swings
15 Burpees
L1: 45/35; B/P; 15reps of everything
L2: 75/55; G/Y
L3: 95/65; R/G
TC: 20minutes
Murph Finisher (Time)
1 Mile Run
CrossFit9 – CrossFit WOD
Skill
Technique Thursday (Checkmark)
15 Minutes of Practice:
A) Rope Climb Practice
OR
B) Handstand Hold Practice
Scaling Options:
L1: Rope Pull-ups; Foot locking; Box Pike HS hold
L2: Climb in as few “pulls” as possible; Partner Spot HS Hold (no wall)
L3: Legless; L-Sit or Straddle climb starting with butt on floor; Freestanding HS Hold
Metcon
Metcon (AMRAP – Reps)
For Time
Complete in any order:
A) 2000m Row
B) 200m D-Ball Carry
C) 12/10 Rope Climbs
D) 2 Minute Plank hold or HS Hold
Scaling Options
L1: 1500/1250m Row; Ground to standings
L2: 12/10Rope Climbs
L3: 15/12 Rope Climbs; unbroken plank/HS hold
TC: 22min
2k Row (Time)
Max Effort 2k Row
2000m Row Benchmark
Extra Accessory
Mobility (Weight)
Barbell Smash Forearm/Bicep/Tricep
1 min per sideThread the Needle stretch