CrossFit9 – CrossFit WOD

Strength

Deadlift (2 x 10
2 x 8
2 x 6)

increase weight each set

Metcon

Metcon (AMRAP – Reps)

3 Rounds for max reps:

1:00 of pull-ups

1:00 of push-ups

1:00 of sit-ups

1:00 handstand hold

1:00 rest
L1: jumping pull ups, incline push-ups, pike box HS or plank hold

L3: bar muscle ups, ring push-ups, v-ups, SA HS hold :30 per arm

CrossFit9 – CrossFit WOD

Accessory Primer

Accessory Primer (Checkmark)

10 Minute EMOM

Even: :40 front-rack kettlebell hold (35/53 lb)

Odd: :40 hollow hold
Rest 3 minutes before front squats

Strength

Front Squat (5 x 3)

20 minute cap

Metcon

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

9 burpees

10 alternating single-leg squats or lateral step up on box

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of Two,

For time:

100/120 cal row or ski

42 push jerks (95/135 lb)

100/120 cal row or ski

30 push jerks (115/155 lb)

100/120 cal row or ski

18 push jerks (125/185 lb)
L1: 35/45, 55/75, 65/95

L2: 65/95, 95/135, 115/155

L3: 95/135, 115/155, 125/185

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of Two,

For time:

50-40-30-20-10

Cal Row

Hang Power Clean

Front Squat

Push Jerk
L1: 45/35

L2: 115/85

L3: 165/115

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of Two,

For time:

60-40-20

Cal Row

Hang Power Clean

Wallballs

Toes to Bar
L1: 45/35

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Weightlifting

Clean (2 x 5 @ 50-60%

2 x 4 @ 60-70%

2 x 3 @ 70-80%
)

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m run

25 double-unders

400m run

50 double-unders

400m run

75 double-unders

400m run

100 double-unders

etc…
– Add 25 double-unders to each round

– 100 m of running = 1 rep.

L1: single-unders (same # of reps)

CrossFit9 – CrossFit WOD

Weightlifting

Deadlift (7 x 1)

Single Leg Hip Thrust between sets 4 x 10 per side

Metcon

Metcon (AMRAP – Reps)

20 Minute AMRAP

400m run

25 double-unders

400m run

50 double-unders

400m run

75 double-unders

400m run

100 double-unders

etc…
– Add 25 double-unders to each round

– 100 m of running = 1 rep.

L1: single-unders (same # of reps)

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

12 Minute Alt. EMOM

Odd: 5 strict handstand push-ups

Even: :20 L-sit hold
HSPU Variations: Pike HSPU, Strict HSPU, Wall Facing HSPU, and add deficit to any variation

L-Sit Variations: Hollow hold, Tuck, SL, Tuck, L-Sit

Metcon

Metcon (Time)

4 rounds for time:

21 deadlifts (105/155 lb)

15 weighted sit-ups (35/50lbs) or GHDs

3 rope climbs (15 ft)

CrossFit9 – CrossFit WOD

Skill

Skill (Checkmark)

12 Minute Alt. EMOM

Odd: 5 strict handstand push-ups

Even: :20 L-sit hold
HSPU Variations: Pike HSPU, Strict HSPU, Wall Facing HSPU, and add deficit to any variation

L-Sit Variations: Hollow hold, Tuck, SL, Tuck, L-Sit

Metcon

Metcon (Time)

4 rounds for time:

21 bench press (95/135)

21 weighted sit-ups (35/50lbs) or GHDs

100m farmer carry (G/R)

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For Time

Buy-In: 400m sled drag or 50 cal echo bike

Then,

30-20-10:

Burpees

Chest-to-bar pull-ups

Alternating DB snatches (35/50 lb)

Cash-Out: 400m sled drag or 50 cal echo bike
L1: 20/35; jumping pull-ups, or ring row