Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Metcon (AMRAP – Rounds and Reps)
10 rounds for time:
10 box jumps (20/24 in)
3 bar muscle-ups
250m ski
L1: jumping or low bmu
L2: 1 bmu
L3: 3 bmu
20 min cap
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Metcon (AMRAP – Rounds and Reps)
10 rounds for time:
10 box jumps (20/24 in)
3 bar muscle-ups
250m ski
L1: jumping or low bmu
L2: 1 bmu
L3: 3 bmu
20 min cap
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Metcon (AMRAP – Rounds and Reps)
10 rounds for time:
10 box jumps (20/24 in)
3 bar muscle-ups
250m ski
L1: jumping or low bmu
L2: 1 bmu
L3: 3 bmu
20 min cap
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Metcon (AMRAP – Rounds and Reps)
10 rounds for time:
10 box jumps (20/24 in)
3 bar muscle-ups
250m ski
L1: jumping or low bmu
L2: 1 bmu
L3: 3 bmu
20 min cap
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Metcon (AMRAP – Rounds and Reps)
10 rounds for time:
10 box jumps (20/24 in)
3 bar muscle-ups
250m ski
L1: jumping or low bmu
L2: 1 bmu
L3: 3 bmu
20 min cap
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
Weightlifting
Weightlifting (8 Rounds for weight)
6 sets for load:
1 clean pull
1 hang power clean
1 hang squat clean
– All hang reps start from above the knee.
2 drop sets:
1 complex at 95%
1 complex at 90%
– Perform 6 heavy sets of the complex, building in load. Leave 10-20 pounds in the tank, versus going as heavy as possible.
– Perform 2 additional drop sets at 95% and 90% of your heaviest set of the day.
– Rest 3:00 between sets.
Metcon (AMRAP – Rounds and Reps)
10 rounds for time:
10 box jumps (20/24 in)
3 bar muscle-ups
250m ski
L1: jumping or low bmu
L2: 1 bmu
L3: 3 bmu
20 min cap
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
400-meter jog
10 leg swings/leg
10 lateral leg swings/leg
10 unweighted good mornings
20 alternating torso twists
:20 Samson stretch/leg
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
AMRAP 3:
10 jumping jacks
5 up-downs
5 push-ups
10 alternating jumping lunges
241103 (Time)
– RX –
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)
– INTERMEDIATE –
2 rounds for time:
800-m run
40 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
– BEGINNER –
2 rounds for time:
400-m run
40 single-unders
20 DB goblet carry reverse lunges (15/25 lb)
– MASTERS 55+ –
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
400-meter jog
10 leg swings/leg
10 lateral leg swings/leg
10 unweighted good mornings
20 alternating torso twists
:20 Samson stretch/leg
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
AMRAP 3:
10 jumping jacks
5 up-downs
5 push-ups
10 alternating jumping lunges
241103 (Time)
– RX –
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)
– INTERMEDIATE –
2 rounds for time:
800-m run
40 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
– BEGINNER –
2 rounds for time:
400-m run
40 single-unders
20 DB goblet carry reverse lunges (15/25 lb)
– MASTERS 55+ –
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
Announcements
Thanksgiving Food Drive (11/1 – 11/28)
Free 9FIT workouts with a donation!
Bring friends, family, and non-perishable donations!
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
400-meter jog
10 leg swings/leg
10 lateral leg swings/leg
10 unweighted good mornings
20 alternating torso twists
:20 Samson stretch/leg
5 Spiderman twists/leg
20 alternating scorpion stretches
20 alternating lying hip crossovers
AMRAP 3:
10 jumping jacks
5 up-downs
5 push-ups
10 alternating jumping lunges
241103 (Time)
– RX –
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (35/50 lb)
– INTERMEDIATE –
2 rounds for time:
800-m run
40 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
– BEGINNER –
2 rounds for time:
400-m run
40 single-unders
20 DB goblet carry reverse lunges (15/25 lb)
– MASTERS 55+ –
2 rounds for time:
800-m run
60 double-unders
40 DB goblet carry reverse lunges (20/35 lb)
Stretching (Checkmark)
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
1 set:
200-meter jog
10 alternating Samson stretches
10 PVC good mornings
:20 hang from the pull-up bar
10 PVC pass-throughs
10 scap pull-ups
10 PVC shoulder presses
10 kip swings
200-meter run
241102 (Time)
– RX –
3 rounds for time:
15 push presses (95/135 lb)
15 toes-to-bars
– INTERMEDIATE –
3 rounds for time:
15 push presses (65/95 lb)
15 knees-to-armpits
– BEGINNER –
3 rounds for time:
10 push presses (35/45 lb)
10 hanging leg raises
– MASTERS 55+ –
3 rounds for time:
15 push presses (65/95 lb)
15 toes-to-bars
Push Press (Post-workout:
10:00 clock:
Find a heavy 3-rep push press)
Stretching (Checkmark)
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
– AT-HOME – (Time)
3 rounds for time:
15 DB push presses (35/50 lb)
21 V-ups
– Use two dumbbells.