CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
CrossFit9 – CrossFit WOD
Strength
Strength (Checkmark)
12 Minute Alt. EMOM (for quality)
Barbell Romanian Deadlifts x 15
Hollow Hold x 30 sec
Top of Dip Hold x 30 sec
Bottom of Dip Hold x 30 sec
Barbell Romanian Deadlifts – moderate weight, not for speed – Progression to deficit (standing on a plate)
Hollow Hold – low back must be pushed into floor, shoulders tucked off floor. If this cannot be maintained then we must scale with a tuck hollow. Progressions is to hollow rocks.
Top of Dip Hold – elbows at full extension, straight body alignment – scale with toe spot.
Bottom of Dip Hold – scale with toe spot – Progress to hold in ring muscle up “transition” (T-Rex)
Metcon
Metcon (Time)
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
CrossFit9 – CrossFit WOD
Strength
Strength (Checkmark)
16 Minute Alt. EMOM (for quality)
Barbell Romanian Deadlifts x 15
Hollow Hold x 30 sec
Single Leg Glute Bridge Hold x 30 sec per side
Top of Dip Hold x 30 sec
Barbell Romanian Deadlifts – moderate weight, not for speed – Progression to deficit (standing on a plate)
Hollow Hold – low back must be pushed into floor, shoulders tucked off floor. If this cannot be maintained then we must scale with a tuck hollow. Progressions is to hollow rocks.
Top of Dip Hold – elbows at full extension, straight body alignment – scale with toe spot. Progress to slow negative dips or slow negative muscle ups
SL Glute Bridge Hold – full hip extension
Metcon
Metcon (Time)
25-20-15-10-5 reps for time of:
Box jumps (20/24 in)
Sit-ups
Ring dips
CrossFit9 – CrossFit WOD
Strength
Metcon
Metcon (Time)
3 rounds for time:
15 dumbbell push presses (50/35)
24 (12/12) dumbbell front rack walking lunges (50/35)
50 double unders
Rest 1 Minute between rounds
Use two dumbbells.
CrossFit9 – CrossFit WOD
Strength
EMOM (Weight)
Every 3 minutes for 5 rounds:
3 clean
3 hang clean
3 jerks
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell push presses (50/35)
24 (12/12) dumbbell front rack walking lunges (50/35)
50 double unders
Rest 1 Minute between rounds
Use two dumbbells.
CrossFit9 – CrossFit WOD
Strength
EMOM (Weight)
Every 3 minutes for 5 rounds:
3 hang clean
3 jerks
hold bar overhead until the 1 minute mark
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell push presses (50/35)
24 (12/12) dumbbell front rack walking lunges (50/35)
50 double unders
Rest 1 Minute between rounds
Use two dumbbells.
CrossFit9 – CrossFit WOD
Endurance
Ride or Die (AMRAP – Reps)
5 sets for max calories:
2:00 max effort bike
Rest 2:00 between sets
Score = total calories
Everyone wants to burn calories, but no one wants to do max effort echo bike intervals…
Metcon
Metcon (Time)
For Time:
400m Run
30 Deadlifts (185/125)
400m Run
20 Deadlifts (225/155)
400m Run
10 Deadlifts (275/185)
400m Run
CrossFit9 – CrossFit WOD
Endurance
Aerobic Capacity (AMRAP – Reps)
5 sets for max calories:
2:00 max effort bike (echo or bike erg)
Rest 2:00 between sets
Score = total calories
Everyone wants to burn calories, but no one wants to do max effort echo bike intervals…
partner up if needed for equipment, and alternate 2 min work/rest with partner
Metcon
Metcon (Time)
For Time:
400m Run
30 Deadlifts (185/125)
400m Run
20 Deadlifts (225/155)
400m Run
10 Deadlifts (275/185)
400m Run
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 3)
As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets
Accessory: DB External Rotation 4 x 6-10 reps
Increase weight each set if possible
Metcon
Chipper (Time)
For Time:
55 Toes to Bar
55 Sumo Deadlift High Pull
55 Wallballs
55 Cal Row
Stretching (No Measure)
Cobra/Seal x 1 min
Forward fold x 1 minute
Couch stretch x 1 minute per side
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 3)
As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets
Accessory: DB External Rotation 4 x 6-10 reps
Increase weight each set if possible
Metcon
Chipper (Time)
For Time:
55 Toes to Bar
55 Sumo Deadlift High Pull
55 Wallballs
55 Cal Row
Stretching (No Measure)
Cobra/Seal x 1 min
Forward fold x 1 minute
Couch stretch x 1 minute per side