CrossFit9 – CrossFit WOD
Weightlifting
Overhead Squat (5 x 3)
Metcon
Metcon (Time)
3 Rounds for time:
400m Run
30 Toes to Bar
Extra Accessory
Finisher (Weight)
2 minute max KB Swing
3 Rounds for time:
400m Run
30 Toes to Bar
2 minute max KB Swing
6 x 2 singles – no cycling reps
30-20-10
Back Squats
Cal Row
L1: 45/35; 20-15-10
L2: 135/95
L3: 185/125
10 Minute EMOM
Odd: 5 Bench Press
Even: 1 Rope Climb
L1: 95/65
L2: 135/95
L3: 185/125; Legless from floor
21-15-9-6-3
Deadlift
Box jump
Score: Time
L1: 95/65
L2: 185/125
L3: 225/155
1 Power Snatch + 1 Squat Snatch
Rest 1-2 minutes between sets)
15 Minute AMRAP
16/12 Cal Echo Bike
16 Front Rack Lunges (8/8)
16 Push-Ups
Score: Rounds & Reps
In Teams of 2
28 Minute AMRAP
100 Cal Row/Bike
100 Toes to Bar
100 Box jumps
100 SA DB Push press
L1: 20/15 +; partial toes to bar
L2: 50/35 +
L3: 50/35 +
Score: Weight
4 rounds for time
15 Thrusters
15 Power Snatch
TC: 11 min
Score: Time
Rx: 75/55
Perform 20 hollow rocks between each set
Scaling: 5 x 5 Strict Pull-Up Variation for Strength
6 Rounds @ 70-80%
100′ Farmer’s Carry 2x 32/24kg
1 Hang Power Cleans
1 Low hang Power clean
1 Power clean
TC: 25 minutes
Score: Weight
2 sets
12 Weighted Deadbugs
12 Plank Bird dog
Squat Snatch
2 x 2 @70%
3 x 2 @80%
Rest 2-3 minutes between sets
)
15 Minute AMRAP
16 Wall balls
16 Cal Row
32 Double-unders
Score: Rounds & Reps
L1:10/8; singles
L2: 20/14
L3: 20/14; 50 Double Under
3 Rounds for time of:
400m Run
12 Bar Muscle-Ups
21 Dumbbell Snatches (50#/35#)
Choose to do Helena or Helen. Scale each as needed
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
TC: 12 min
Score: Time
Scaling Options
Beginner
Run 200m
21 Russian KBS B/Y
12 Jumping Pull ups
Intermediate
3 rounds for time
Run 400m
21 KBS Y/B
8 Pull ups
Every 30 sec x 10
3 Slam balls 30/20lbs
A. General
– 60sec Burpee over empty bar/Burpee/Down & up
– 30sec Banded sidewalks (15sec/side)
– 60sec Barbell RDL
– 30 sec Pause Air squats
– 60sec Burpee over empty bar/Burpee/Down & up
B. Mobility
Full squat T spine rotations
60sec
https://youtu.be/w4IdAUSHJUU
C. Specific: Focus is on bar path
3 Segmented pull: Knees to power position
3 Segmented pull : Below the knee to power position
3 Position halting Clean deadlift: Pause at lift off/Pause below the knees/Pause at power position
3-5 Tempo Cleans
—-
3 Push press
3 Jerk balance
3 Split jerk
Jerk Balance: https://youtu.be/wHgxUPiEoX8
Increase weight each set)
TC: 15 minutes
Score: Weight
4 x 3 Min AMRAPs
Buy In: 250m Row
5 Power Cleans
Max Burpees Over Bar
Rest 2 minutes between sets
Score = total burpees
L1: 45/35+
L2: 115/85+
L3: 155/105+
Good Mornings
3 x 20 reps
Rest 60-90 seconds between sets