CrossFit9 – CrossFit WOD

Strength

Front Squat (4 x 6-8 reps)

Accessory: 3 x 15 good mornings with band, DB, or bar

Metcon

Metcon (Time)

4 RFT:

400m run

8 shoulder to overhead

8 burpee box jumps

L1: 45/35

L2: 115/85

L3: 155/105

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

32 minute AMRAP:

50 DB snatch

50 calorie echo bike

50 air squat

50 push-ups (L3: HSPUs)

50 calorie ski

50 sit-up with DB

*400m run

L1: 25/15+

L2: 35/25+

L3: 50/35+

CrossFit9 – CrossFit WOD

Strength

Carry Complex (Time)

SKILL

3-4 Rounds:

100m farmer carry

100m front rack carry

100m single arm OH carry (50m R/50m L)

(Try to go unbroken within the round)

Rest 1 minute between rounds

L1: B/P

L2: Y/B

L3: G/Y

20 minute cap

Metcon

Metcon (AMRAP – Rounds and Reps)

13 minute AMRAP:

30 double unders

8 deadlifts

10 toes to bar

L1: 95/65

L2: 205/135

L3: 225/155

CrossFit9 – CrossFit WOD

Strength

Back Rack Reverse Lunge (4 x 6-8 reps)

4 x 15 banded lateral steps each leg

Metcon

Metcon (Time)

10 rounds for time:

3 squat cleans

10/8 calorie echo bike or ski

L1: 45/35

L2: 115/85

L3: 155/105

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

35 minute AMRAP:

200m sled pull**

20 Dball over shoulder

30 box jump overs

40 KB swings

L1: Y/B; 2/1 x 45# plates; 40/30+

L2: G/Y; 3/2 x 45# plates; 70/50+

L3: R/G; 4/3 x 45# plates; 80/60+

** in case of rain, 20/15 calorie echo bike

CrossFit9 – CrossFit WOD

Strength

Bench Press (4 x 3-5)

Accessory: 3 x 15 tricep pushdowns

Metcon

Metcon (Time)

For time:

30 calorie row

30 shoulder to overhead

20 calorie row

20 shoulder to overhead

10 calorie row

10 shoulder to overhead

L1: 45/35

L2: 75/55; 115/85; 135/95

L3: 95/65; 135/95; 185/115

Finisher 100 sit-up

CrossFit9 – CrossFit WOD

Strength

Sumo Deadlift (4 x 3-5)

Metcon

Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Finisher

800m Run (Time)

Max Effort 800m Run

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

In teams of 2…

For time:

200m run (together)

20 chest to bar pull-ups

20 power cleans

200m run

18 power cleans

18 chest to bar pull-ups

200m run

16 power cleans

16 chest to bar pull-ups

200m run

.

.

.

200m run

2 power clean

2 chest to bar pull-ups

L1: 95/65

L2: 135/95+

L3: 165/115+

Finisher: One partner hangs, while the other partner planks, switch when you break.

4 minute bar hang (accumulated)

4 minute weighted plank (accumulated)

CrossFit9 – CrossFit WOD

Skill

Handstand Practice (15-20 minutes)

Get upside down!

Wall handstands

Stationary handstands

Handstand push-ups

Handstand walks

Metcon

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

12/10 calorie echo bike or ski

15 front squat

Max HSPUs

Rest 90 seconds between

*score = total HSPUs

L1: 45/35

L2: 105/75

L3: 135/95

**Ski/bike should be under rigs

Metcon (AMRAP – Reps)

4 x 3 minute AMRAP:

12/10 calorie echo bike or ski

15 front squat

Max HSPUs

Rest 90 seconds between

*score = total HSPUs

L1: 45/35

L2: 105/75

L3: 135/95

**Ski/bike should be under rigs

CrossFit9 – CrossFit WOD

Strength

Barbell Glute Bridge (4 x 6-8 reps with 3-second pause at the top of each rep

Accessory: 3 x 12 DB RDL )

Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s

Metcon

Metcon (Time)

4 rounds for time:

2-way sled push

10 bench press

12 pistol squats

15 DB sit-ups

L1: 45/35; 25/15+

L2: 135/75; 35/25+; 3/2 plates

L3: 155/95; 50/35+; 4/3 plates

21 minute cap