CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
2,000m row
80 wallballs (20/14#)
60 KB swings
40 calorie echo bike
20 shoulder to overhead
L1: 45/35
L2: 115/85
L3: 185/125
210817
CrossFit9 – CrossFit WOD
Skill
Front Squat (20 minutes to build to 1 rep max)
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
210816
CrossFit9 – CrossFit WOD
Metcon
Perform Strict Press and Lateral Raise as Superset. Finish with Pendlay row
Strict Press (3 x 5)
3 x 10 (per arm) leaning lateral raise between sets
Pendlay Row (3 x 8)
Metcon
Metcon (Time)
For time:
10-8-6-4-2-4-6-8-10
Deadlift
Ring dips
Calorie ski or row
L1: 95/65; box dips, toe assisted ring dips, strict push-ups
L2: 205/135
L3: 255/185
210814
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Teams of 2…
25 minute AMRAP:
40 front rack lunges
40 push press
20 strict pull-ups
40 calorie bike erg or ski
40 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
210813
CrossFit9 – CrossFit WOD
Skill
Sled Push (Across parking lot)
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
200m run
20 single arm DB thruster (10R/10L)
Max burpees box jump overs
L1: 15/10+
L2: 35/25+
L3: 50/35+
90 seconds rest between AMRAPs
Score = total number of burpee box jump overs over four rounds
210812
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 8)
Cossack squat: 3 x 10 per side
Metcon
Metcon (Time)
3 RFT:
400m ski or row
15 power snatches
25 KB swings
L1: 45 / 35
L2: 95 / 65
L3: 115 / 85
210811
CrossFit9 – CrossFit WOD
Metcon
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
Finisher
Metcon (AMRAP – Reps)
5 minute AMRAP:
10 alternating v-ups
15 sit-ups
20 russian twists
210810
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
2 split jerks
Metcon
Metcon (Time)
4 rounds for time:
12/10 calorie echo bike or 14/12 calorie ski
12 front squats
12 pull-ups
L1: 45/35
L2: 115/85
L3: 115/85; 5 rounds
210809
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 10 single leg deadlifts per leg
Metcon
Metcon (AMRAP – Reps)
For time:
800m run
60 box jumps
40 sumo deadlift high pull
15/10 ring muscle ups
L1: 45/35; ring dips or 2:1 push-ups
L2: 95/65
L3: 115/85
Metcon (AMRAP – Reps)
For time:
800m run
60 box jumps
40 sumo deadlift high pull
20/14 ring muscle ups
L1: 45/35; ring dips or 2:1 push-ups
L2: 95/65
L3: 115/85
210807
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
25 minute AMRAP:
40 back rack lunges
20 toes to bar
40 calorie row
20 devil press
L1: 45/35; 15/10+
L2: 75/55; 35/25+
L3: 115/85; 50/35+