CrossFit9 – CrossFit WOD
Endurance
Metcon (Time)
5 rounds for time:
10 push presses (95/65)
12 lateral burpees over the bar
25/20 calorie row
Endurance (Time)
For Time
2 sets:
2,000/1,600m bike erg
1,000/800m ski erg
– Rest 2:00.
2 sets:
1000/800m bike erg
500/400m ski erg
– Rest 1:00.
Metcon
CrossFit9 – CrossFit WOD
Strongman
Metcon (Weight)
4 sets for load:
100m farmers carry
50ft dumbbell overhead walking lunge
1:00 sandbag bear hug hold
Strength
Back Squat (5 x 10 )
Work up to a heavy set of 10, then perform 5 sets at the same weight for all 5 sets
Rest 2-3 minute between sets
Midline (No Measure)
Accumulate:
75 hollow rocks
CrossFit9 – CrossFit WOD
Midline
Metcon (Weight)
3 sets for load:
100m farmers carry
50ft dumbbell overhead walking lunge
1:00 d-ball/sandbag bear hug hold
Metcon
Manion Prep
Metcon (Time)
5 rounds:
10 Back Squats (135/95)
400m run
Midline (No Measure)
Accumulate:
75 hollow rocks
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
9 minute AMRAP
2-4-6-8… etc.
Box jumps (24/20 in box)
Handstand push-ups
CrossFit9 – CrossFit WOD
Strength
Deadlift
Increase weight each set
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP
2-4-6-8… etc.
Box jumps
Handstand push-ups
Kettlebell swings
CrossFit9 – CrossFit WOD
Strength
Deadlift
Increase weight each set
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP
2-4-6-8… etc.
Box jumps
Knees to elbow*
Kettlebell swings
*toes to bar or v-ups for scaling/modifying
Cooldown
Stretching (No Measure)
1 min each:
Pigeon
Cobra
Forward Fold
CrossFit9 – CrossFit WOD
Strength
Deadlift (Establish a heavy set of 3)
Increase weight each set
Metcon
Metcon (AMRAP – Reps)
15 minute AMRAP
2-4-6-8… etc.
Box jumps
Knees to elbow*
Kettlebell swings
*toes to bar or v-ups for scaling/modifying
Cooldown
Stretching (No Measure)
1 min each:
Pigeon
Cobra
Forward Fold
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (Establish a heavy unbroken set of 3)
20 minutes
Metcon
Metcon (Time)
5 rounds for time:
200m run
6 clean and jerks (185/125)
CrossFit9 – CrossFit WOD
Benchmark
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
CrossFit9 – CrossFit WOD
Benchmark
Murph Prep
Barbara (Time)
Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
4 minute cap for each round
Scale to fit within this time frame