CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Snatch (Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Snatch (Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Snatch (Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Power Snatch (Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
General Warm-up (Checkmark)
Junkyard dog warm-up
AMRAP 5:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner
Power Snatch (Pre-workout
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
Triple Isabel (Time)
– RX –
For time with a partner:
90 snatches (95/135 lb)
– INTERMEDIATE –
For time with a partner:
90 snatches (65/95 lb)
– BEGINNER –
For time with a partner:
60 snatches (35/45 lb)
– MASTERS 55+ –
For time with a partner:
90 snatches (65/95 lb)
Stretching (Checkmark)
1 set:
1:00 banded shoulder stretch/arm
– AT-HOME – (Time)
For time with a partner:
150 alternating DB snatches (35/50 lb)
– Non-working partner must be holding a plank.
Work Your Weakness
– STRENGTH I – (9 Rounds for weight)
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in week 1. You can change the lift in the next 8-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
Weighted Pull-ups (- STRENGTH III –
)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
– SKILL I – (Checkmark)
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
– STAMINA I – (9 Rounds for distance)
5 rounds for distance:
1:40 on / :20 off
– Rest 2:00.
4 Rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run.
– If you choose to row, aim to hold a pace just at or barely above your 2,000-meter race pace.
– Try to push the pace just beyond manageable without falling apart.
– Advanced athletes should move faster than they want to and fight to hang on and recover during the 20 seconds of rest.
– Use each 20-second interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
– Finish the fifth and ninth intervals with a faster pace.
– Modification: Effort/intensity
– CHAD1000X Training –
6 sets for time:
100-meter double-kettlebell farmers carry (26/35 lb)
Rest 1:00
100-meter double-kettlebell front-rack carry
Rest 2:00
– 30:00-35:00.
– Scale kettlebell load as needed so you’re able to complete both the farmers carry and front-rack carry in 2 sets or less. Most of your earlier sets should be unbroken.
– Each 100-meter interval should take no longer than 90 seconds.
CrossFit9 – CrossFit WOD
Metcon
Metcon
Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
– MASTERS 55+ –
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Stretching (Checkmark)
Accumulate:
1:00 foam roll lat/side
CrossFit9 – CrossFit WOD
Metcon
Metcon
Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
– MASTERS 55+ –
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Stretching (Checkmark)
Accumulate:
1:00 foam roll lat/side
CrossFit9 – CrossFit WOD
Metcon
Metcon
Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
– MASTERS 55+ –
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Stretching (Checkmark)
Accumulate:
1:00 foam roll lat/side
CrossFit9 – CrossFit WOD
Metcon
Metcon
Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
– MASTERS 55+ –
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Stretching (Checkmark)
Accumulate:
1:00 foam roll lat/side
CrossFit9 – CrossFit WOD
Metcon
Metcon
Front Squat (- STRENGTH II –
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
– MASTERS 55+ –
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Stretching (Checkmark)
Accumulate:
1:00 foam roll lat/side