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
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
20 burpees
4 rope climbs (15 ft)
100m run each
– One partner works at a time
Rest 3 minutes
15 Minute AMRAP
50 Air Squats
30 cal bike
100m run each