CrossFit9 – CrossFit WOD

Strength

Clean (Three Position Clean
2 x 5 @ 50-60%

Pause at Hang

2 x 4 @ 60-70%

Full Clean

2 x 3 @ 70-80%)

Metcon

Metcon (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges (55/75 lb)

Cooldown (No Measure)

1 Minute each:

Thread the needle

Pigeon stretch each side

Kneeling lunge pulses

CrossFit9 – CrossFit WOD

Strength

Clean (Three Position Clean 2 x 5 @ 50-60%
Pause in each position, then finish clean:
1) low hang
2) hang
3) high hang

Pause at Hang

2 x 4 @ 60-70%

Full Clean

2 x 3 @ 70-80%)

Metcon

Metcon (Time)

5 rounds for time:

20 push presses (55/75 lb)

20 alternating front rack lunges (55/75 lb)

Cooldown (No Measure)

1 Minute each:

Thread the needle

Pigeon stretch each side

Kneeling lunge pulses

CrossFit9 – CrossFit WOD

Weightlifting

Hang Squat Snatch (5 x 2)

Sub: Overhead Squat or Front Squat

5 x 2

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

50 thrusters (65/95 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips
Note for stimulus: 3 minutes per set of 50 = 1 round

Cooldown (No Measure)

1 Minute each:

Cobra stretch

Couch Stretch per side

Bent Arm Thoracic Pulses on Box

CrossFit9 – CrossFit WOD

Weightlifting

Overhead Squat (5 x 2)

Front Squat for sub

Metcon

Metcon (AMRAP – Reps)

12 Minute AMRAP

50 thrusters (65/95 lb)

50 toes-to-bars

50 box jumps (20/24 in)

50 ring dips
Note for stimulus: 3 minutes per set of 50 = 1 round

Cooldown (No Measure)

1 Minute each:

Cobra stretch

Couch Stretch per side

Bent Arm Thoracic Pulses on Box

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In Teams of Two,

For time:

800 meter run

80 KB swings (35/53 lb)

80 KB walking lunges

800 meter run
Run together, and split KB work as desired.

CrossFit9 – CrossFit WOD

Barbell Strength

Choose either barbell strength or gymnastics strength for today

Bench Press (5 x 3)

Superset with:

Bent over Row

5 x 3

Gymnastics Strength

Weighted Pull-ups (5 x 3)

Superset with:

Weighted Dips

5 x 3

Metcon

Metcon (Time)

10 rounds for time:

10/8 Echo Cal Bike or Ski

10 toes to bar

CrossFit9 – CrossFit WOD

Barbell Strength

Choose either barbell strength or gymnastics strength for today

Bench Press (5 x 3)

Superset with:

Bent over Row

5 x 3

Gymnastics Strength

Choose either barbell strength or gymnastics strength for today

Weighted Pull-ups (5 x 3)

Superset with:

Weighted Dips

5 x 3

Metcon

Metcon (Time)

10 rounds for time:

10/8 Echo Cal Bike or Ski

10 toes to bar

CrossFit9 – CrossFit WOD

Endurance

Metcon (Time)

10 sprint intervals:

250m/200m Ski-erg or Bike erg

Rest 2:1
Score = slowest time

Metcon

Metcon (Time)

For Time:

10*10*7*7*4*4*1*1

Back Squat

200m Run

Sets of 10: 135/95

Sets of 7: 165/115

Sets of 4: 185/125

Sets of 1: 225/155

Endurance

CrossFit9 – CrossFit WOD

Endurance

Metcon (Time)

10 sprint intervals:

250m/200m Ski-erg or Bike erg

Rest 2:1
Score = slowest time

Metcon

Metcon (Time)

For Time:

10*10*7*7*4*4*1*1

Back Squat

200m Run

Sets of 10:

L2: 95/65; L3: 135/95

Sets of 7:

L2: 115/85; L3: 165/115

Sets of 4:

L2: 135/95; L3: 185/125

Sets of 1:

L2: 165/115; L3: 225/155

CrossFit9 – CrossFit WOD

Skill

CF Open Skill Prep (Checkmark)

Every 2:00 for 10 Minutes (5 Rounds total)

30 double-unders

+3 wall walks
*Scale reps up or down based on ability level (ex. 50 DUs + 5 WWs)

Goal:

Open speed prep – aim for quick transitions and challenging work interval

Metcon

Metcon (Time)

5 rounds for time:

2 rope climbs

10 Bench Press

20 box jumps (20/24 in)
Step down from the box

L1: 95/65+

L2: 135/95+

L3: 185/125+