CrossFit9 – Zoom LIVE WOD

Skill

Metcon (AMRAP – Reps)

3 rounds x :40 work/:20 rest (stay at the same station for full 3 rounds, then switch)

1. Ski, row, bike (at home: high knees)

1 minute rest (clean + transition)

2. Slam balls (at home: ball pass)

1 minute rest (clean + transition)

3. Slam ball squat toss (at home: object squat toss or thruster + transition)

1 minute rest (clean + transition)

4. OH tricep extension (at home: mountain climbers)

1 minute rest (clean + transition)

5. Deadbugs

Metcon

Metcon (AMRAP – Rounds and Reps)

4 x 3:00 AMRAP:

8 half burpee sumo deadlift high pull

20 toe taps

8 shoulder to overhead

20 toe taps

1 minute rest between AMRAPs

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

4 rounds: (each round unbroken)

100m farmer carry

100m front rack carry

100m single arm OH carry (out 50m R, back 50m L)

Rest 1 minute

L1: B/P; 25/20

L2: Y/B; 35/25

L3: G/Y; 50/35

Metcon

Metcon (No Measure)

18 minutes for quality:

6 strict pull-ups

8 lateral step ups (R)

8 lateral step ups (L)

10 seated strict press (R)

10 seated strict press (L)

(Lateral step ups should be deliberate, like a pistol squat, do not push off the opposite leg)

CrossFit9 – Zoom LIVE WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP:

*1000m row, 800m ski, or 400 double unders

300 air squats

200 sit-ups

100 hand release push-ups

50 thruster

*cardio must be completed in one go.

Partition air squat, sit up, HR push-up and thruster reps as needed

CrossFit9 – CrossFit WOD

Skill

Tempo Back Squat (3 x 10)

3 Count Descent

3 Count Hold

1 Count Ascent
Prepare to go light. These should feel like a 6/10 difficulty.

Between sets: Lateral step blue band monster walk (10R/10L)

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

1000m row or 800m ski or 800m run

30 power snatch

100 wallballs

1000m row or 800m ski or 800m run

L1: 45/35

L2: 75/55

L3: 105/75
Wipe all cardio equipment after EACH use.

CrossFit9 – Zoom LIVE WOD

Skill

Metcon (No Measure)

10 rounds:

:30 wall handstand hold (L3: shoulder taps)

:30 bottom of the squat hold

:30 rest

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

12 walking lunge

8 single arm devil press (R)

12 walking lunge

8 single arm devil press (L)

After each round, complete the following:

R1: 20 sit-ups; R2: (at gym) Run 100m or (at home) 50 high knees, R3: 30 ground to jump + touch, R4: 30 mountain climbers

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

15 minute EMOM: (all in the same minute)

5 deadlift

5 front squat

5 shoulder to overhead

L1: 45/35

L2: 75/55

L3: 115/85

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

400m run or 2:00 echo bike

20 KB swing

10 pull-up or ring row

L1: B/P

L2: G/Y

L3: R/G

CrossFit9 – Zoom LIVE WOD

Metcon

Metcon (AMRAP – Reps)

3 x 3 minute AMRAPs:

1.Wallballs (At home: DB thrusters}

1 minute rest

2.Medball cleans (At home: odd-object cleans)

1 minute rest

3. KB swings

Rest 2 minutes

Metcon (AMRAP – Reps)

18 minute AMRAP:

21*18*15*12*9*6*

Goblet squat

Shoulder to overhead

*= 30 double unders or lateral jumps

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

5 Supersets:

50 step bear crawl or 20 step handstand walk

10 pistol squats (5R/5L) or lateral step-ups

Metcon

Metcon (AMRAP – Reps)

4 Rounds x 1:00 each station (this should feel like a sprint)

Max Thrusters

Max Bent Over Row

Max Burpees

Max Hang Snatch

1 Minute Rest Between Rounds

CrossFit9 – CrossFit WOD

Skill

2-Mile Run (Time)

Max Effort 2 Mile Run
Or 5 mile run.

Metcon

Metcon (AMRAP – Rounds and Reps)

6 minute AMRAPs:

1. 10 inch worm with push-up; 30 double unders or penguin jumps

2. 10 deadlift; 20 half burpees

3. 10 alternating v-ups; 20 mountain climbers (20R/20L)

4. 10 reverse lunge to knee lift; 20 Turkish sit-up (10R/10L)

5. 10 HSPU or strict press; 20 plyo single leg deadlift (10R/10L)

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

3 round for quality: (‪15:00‬ Total)

:40 wall-facing squat hold, :20s Rest

:40 glute bridge hold, :20s Rest

:40 Wall Handstand hold, :20s rest

:40 Wall-sit double arm front rack hold, :20s Rest

1 minute rest at the end of each round

Metcon

Metcon (Time)

On the ‪0:00‬…

3 Rounds:

20 Slow Flutter Kicks with DB or KB

20 Ground-to-Overhead

On the ‪7:00‬…

3 Rounds:

20 Ground to Jump + Touch

20 Box jumps or weighted step-ups (chair, box, stool)

On the ‪14:00‬…

3 Rounds:

20 Skater jumps

20 Thrusters