CrossFit9 – CrossFit WOD
Strength
Sled Push (Heaviest possible 1 x parking lot)
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Rounds and Reps)
For time:
30*20*10*5*
KB snatch
Goblet squat
*400m run or 1000m bike erg
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 8)
Accessory: 3 x 10 lateral raise
Metcon
Metcon (Time)
For time:
10 clean & jerk followed by…
3 rounds:
5 strict pull-ups
15 air squats to ball
10 clean & jerk followed by…
3 rounds:
5 strict pull-ups
15 air squats to ball
10 clean & jerk followed by…
3 rounds:
5 strict pull-ups
15 air squats to ball
L1: 45/35+; emphasis on form
L2: 105/75+
L3: 155/105+
CrossFit9 – CrossFit WOD
Single Modality
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon (Time)
Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
Finisher
Metcon (No Measure)
For quality:
100 sit-ups
2-minute accumulated weighted plank
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+
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
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.
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
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
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
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+