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
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
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
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)
Single Leg Hip Thrust between sets 4 x 10 per side
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)
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
4 rounds for time:
21 deadlifts (105/155 lb)
15 weighted sit-ups (35/50lbs) or GHDs
3 rope climbs (15 ft)
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
4 rounds for time:
21 bench press (95/135)
21 weighted sit-ups (35/50lbs) or GHDs
100m farmer carry (G/R)
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
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges (55/75 lb)
1 Minute each:
Thread the needle
Pigeon stretch each side
Kneeling lunge pulses
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges (55/75 lb)
1 Minute each:
Thread the needle
Pigeon stretch each side
Kneeling lunge pulses
Pause at Hang
2 x 4 @ 60-70%
Full Clean
2 x 3 @ 70-80%)
5 rounds for time:
20 push presses (55/75 lb)
20 alternating front rack lunges (55/75 lb)
1 Minute each:
Thread the needle
Pigeon stretch each side
Kneeling lunge pulses