CrossFit WOD, September 16, 2022

Friday

Warm-up
Warm-up
2 ROUNDS
5/5 Single Arm Ring Rows
8 Scap Pull-Ups
8 Tuck-Ups
8 BB Upright Rows
10 BB Elbow Punches

INTO..

2 ROUNDS
6 Kip Swings
6 Slow Ring Rows
10 V-Ups
6 BB Clean Deadlift
6 BB Hang Muscle Cleans

Strength
Metcon
1.) EMOM x 8 MINUTES
1 Hang Muscle Clean
+
1 Hang Power Clean*

*Start Light and build to Moderate.

(Score is Weight)

Hang Power Clean (2-2-2-2-2)
2.) EMOM x 5 MINUTES
2 Hang Power Cleans*

*Start Moderate and build to workout weight.

(Score is Weight)

Week 2 of 9

Workout
Metcon
AMRAP x 15 MINUTES
1-2-3-and so on…
Hang Power Cleans (185/135)|(135/95)
2-3-4-and so on…
Strict Pull-Up
3-4-5-and so on…
Toes to Bar

(Score is Rounds + Reps)

KG BB: (85/60)|(60/42.5)

CrossFit WOD, September 15, 2022

Thursday

Warm-up
Warm-up
EMOM x 7 MINUTES (:40 ON / :20 OFF)
MIN 1 – Up-Down + Scap Push-Up
MIN 2 – Alt. Samson Lunges
MIN 3 – Single DB Strict Press
MIN 4 – Up-Down + Step-Up
MIN 5 – Jumping Air Squats
MIN 6 – Single DB Push Press
MIN 7 – Up-Down + Box Jump

Strength
Metcon
4 SETS
5 Drop Jerks*

-Rest As Needed b/t Sets-

*Start Light and build to Moderate. Superset each set with 10 Split Stance DB Strict Press.

(Score is Weight)

Week 2 of 9

Workout
“DEJA VU”
EMOM x 20 MINUTES
MIN 1 – 8 Up-Down Box Jump Overs (24/20) + Max DB Shoulder to Overhead (50/35)|(35/20)
MIN 2 – Rest

(Score is Total DB S2OH Reps)

KG DB: (22.5/15)|(15/10)

NOTE: New Benchmark

Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Lats + Tricep Smash

(No Measure)

CrossFit WOD, September 14, 2022

Wednesday

Warm-up
Warm-up
200m Run @ Mod Pace

Into…

AMRAP x 5 MINUTES
5 Slam Ball Narrow Stance Front Squats
5 Slam Ball Ground to Overhead
5 Jumping Pull-Ups
5 V-Ups

Into…

200m Run @ Hard Pace

Extended Warm-up
Metcon
EMOM x 9 MINUTES
MIN 1 – :40 Bar Muscle-Up Practice*
MIN 2 – :40 Pistol Practice**
MIN 3 – EZ Row

(No Measure)

*Bar Muscle-Up Options:
3 Dynamic Kip Swings + 2 Hips to Rig
2-3 Jumping Bar Muscle-Ups
1-2 Bar Muscle-Ups

**Pistol Options:
Narrow Stance Squats
Alt. Single Leg Rig Assisted Pistols
Alt. Heel Elevated Pistols

Workout
Metcon
FOR TIME
800m Run

Immediately Into…

10 ROUNDS
4 Bar Muscle-Ups
6 Alt. Pistols
8 Slam Balls (30/20)|(20/10)

Immediately Into…

800m Run

(Score is Time)

KG SB: (15/10)|(10/5)

BMU Option 1: Jumping BMU
BMU Option 2: Chest to Bar Pull-Ups

Pistol Option 1: Narrow Stance Squats
Pistol Option 2: Alt. Heel Elevated Pistols

CrossFit WOD, September 13, 2022

Tuesday

Warm-up
Warm-up
1 ROUND
10 Wrist Circles
10 Elbow Circles
10 Shoulder Circles
10 Hip Circles
10 Torso Twists
10 Toe Touches

Into…

2-3 ROUNDS (Time Permitting)
30 Single Unders*
10 PVC Pass Thrus
10 Alt. Piked Shoulder Taps
8 Jumping Air Squats**

*R2 complete 10 Single-Single-Double Unders. R3 complete :20 Double Unders.
**R2 & R3 complete 8 Tall Jumps.

Strength
Metcon
1.) EMOM x 8 MINUTES
1 Hang Muscle Snatch
+
1 Hang Power Snatch*

*Start Light and build to Moderate.

(Score is Weight)

Hang Power Snatch (2-2-2-2-2)
2.) EMOM x 5 MINUTES
2 Hang Power Snatch*

*Start Moderate and build to Moderate-Heavy.

(Score is Weight)

Workout
Metcon
AMRAP x 13 MINUTES
30 Double Unders
10 Deadlifts (95/65)|(65/45)
8 Hang Power Snatches
6 Handstand Push-Ups

(Score is Rounds + Reps)

KG BB: (42.5/30)|(30/20)

HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press

CrossFit WOD, September 12, 2022

Monday

Warm-up
Warm-up
3 SETS (:40 ON/ :20 OFF)
Cal Bike

SET 1: 50-60+ RPM
SET 2: 55-65+ RPM
SET 3: 60-70+ RPM

Into…

2 ROUNDS
12 Alt. Cossack Squats
10 Sit-Ups
8 BB Up & Overs*
6 Lunge-Lunge-Squats**

*1 Rep= Push Press + Lower to Back + Back Rack PP + Lower to Front Rack.
**Round 2 complete movement w/ BB.

Strength
Front Squat (10-8-6*)
*Start Light-Moderate and build to Moderate+.

(Score is Weight)

Week 2 of 9

Workout
Metcon
EMOM x 18 MINUTES
MIN 1 – :45 Cal Bike
MIN 2 – :45 Back Rack Lunge-Lunge-Squat (115/75)|(75/55)
MIN 3 – :45 Sit-Ups

(Score is Total Reps)

KG BB: (52.5/35)|(35/25)

CrossFit WOD, September 11, 2022

Sunday

Warm-up
Warm-up
AMRAP x 6 MINUTES
100M Run
:30 Row
5 Kip Swings
5 Air Squats
5 Push-Ups

Quick Rest then Into…

BARBELL SPECIFIC WARM-UP
3 ROUNDS FOR QUALITY*
6 Deadlifts
6 Power Cleans
6 Hang Power Cleans
6 Push Jerk
6 Thruster

*Complete round 1 with an empty barbell. Round 2 with light-mod weight. Round 3 with workout weight.

Workout
“9/11”
FOR TIME
2001m Run*
11 Box Jumps (30/24)
11 Thrusters (115/75)
11 Chest-to-Bar Pull-Ups
11 Power Cleans
11 Handstand Push-Ups
11 Hang Power Clean
11 Toes to Bar
11 Deadlifts
11 Push Jerks
2001m Row

**Athletes may start with either the run or the row and finish the workout with the other.
RX+ (155/105)

(Score is Time)

KG BB: (70/55)|(50/35)

HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press

NOTE: Last Seen 9/11/2021

Partner Workout Option
Metcon
IN TEAMS OF 2…

FOR TIME*
2001m Run
22 Box Jumps (30/24)|(24/20)
22 Thrusters (155/105)|(115/75)
22 Chest-to-Bar Pull-Ups
22 Power Cleans
22 Handstand Push-Ups
22 Hang Power Clean
22 Toes to Bar
22 Deadlifts
22 Push Jerks
4002m Row

*Athletes may start with either the run or the row and finish the workout with the other. The Run must be completed together, the Row will be split as needed. All other work split as needed. P1 works while P2 rests.

(Score is Time)

KG BB: (70/55)|(50/35)

HSPU OPTION 1: Pike Push-Ups
HSPU OPTION 2: Barbell or DB Strict Press

Optional Cool Down
Warm-up
FOR RECOVERY
8:00 of Yoga Flow…

Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
2:00 Frog Stretch
2:00 Rebound

(No Measure)

CrossFit WOD, September 10, 2022

Saturday

Warm-up
Warm-up
BIKE (Light-Moderate Pace)
:30 Legs Only
:30 Arms Only
:30 Arms and Legs

Into…

2-3 ROUNDS
5 Inch Worms + Push-Up
10 Up-Downs
20 Shoulder Taps
10 DB Bent Over See-Saw Row

Workout
Metcon
3 SETS*
AMRAP x 7 MINUTES
12/10 Cal Bike
10 Alt. No Push-Up Renegade Rows (50/35)|(35/20)
8 Burpees

-Rest 1:00 b/t Sets-

*Pick up where you left off.

(Score is Total Rounds + Reps)

KG KB: (32/24)|(24/16)

Finisher
Metcon
EMOM x 9 MINUTES
MIN 1 – :40 Russian Twists
MIN 2 – :40 Alt. DB Plank Taps
MIN 3 – :40 Tuck Hold

(No Measure)

CrossFit WOD, September 9, 2022

Friday

Warm-up
Warm-up
ON AN 8:00 RUNNING CLOCK…
1 ROUND
10 Clean Deadlifts
10 Barbell Strict Press
:20 Single Unders
10 Wall Ball Squats

Into…

1 ROUND
8 Upright Rows
8 Barbell Push Press
:20 High Jump Single Unders
10 Wall Ball Push Press

1-2 ROUNDS
6 Hang Muscle Cleans
6 Hang Power Cleans
6 Wall Balls
:20 Double Unders / Double Under Practice

Strength
Clean and Jerk (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Clean & Jerk

(Score is Weight)

Week 1 of 9

Workout
Metcon
AMRAP x 12 MINUTES*
12 Wall Balls (20/14)|(14/10)
36 Double Unders

*Every 1:00 including 0:00 complete 1 Clean and Jerks (85% of 1-Rep Clean & Jerk).

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

CrossFit WOD, September 8, 2022

Thursday

Warm-up
Warm-up
AMRAP x 10 MINUTES
:45 Cardio Choice
8 Up-Downs
8 Box Step-Overs
10 Single DB Curls
10 Single DB Overhead Tricep Extension

Workout
Metcon
EMOM x 28 MINUTES
MIN 1 – :45 Cardio Choice
MIN 2 – :20/:20 Single Arm Ring Rows
MIN 3 – :45 Up-Down Box Crawl Overs (30/24)
MIN 4 – :45 DB Slides (Athlete Choice, Moderate)

(No Measure)

CrossFit WOD, September 7, 2022

Wednesday

Warm-up
Warm-up
AMRAP x 6 MINUTES
100m Run
8 Lunges with PVC Pass Through
8 Push-Up to Pike
8 PVC Overhead Squats

Strength
Snatch (Heavy 1-Rep)
ON A 20:00 RUNNING CLOCK…
Build to a Heavy 1-Rep Snatch

(Score is Weight)

Week 1 of 9

Workout
Metcon
1.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Power Snatches with Time Remaining (75% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)

-Rest 2:00 b/t Part 1 & Part 2-

Metcon
2.) 3 SETS
ON A 2:00 RUNNING CLOCK…
200m Run
Max Hang Power Snatches with Time Remaining…(55% of 1-Rep Snatch)

-No Additional Rest b/t Sets-

(Score is Total Reps)