CrossFit9 – CrossFit WOD
Hero Workout
Manion (Time)
7 Rounds For Time 400 meter Run 29 Back Squats (135/95 lb)
In honor of First Lieutenant Travis Manion, 26, of Doylestown, Pennsylvania, was killed by sniper fire on April 29, 2007
To learn more about Manion click here
partner version
reduced weight
goblet squat
reduced run distance
CrossFit9 – CrossFit WOD
Sled Pull (4 x 200m)
alternate as quickly as possible with a partner. go unbroken – no stops, and no slow walking.
Metcon (No Measure)
20 minute AMRAP
10 bench press
15 toes to bar
20 single arm db bent over row (10/10)
20 cal bike
CrossFit9 – CrossFit WOD
Skill (No Measure)
Snatch and Overhead squat practice
slow tempo reps, holds, additional mobility work, etc.
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP
200 meter run
10 calorie row, or ski
5 power snatches (135/95)
5 overhead squats
CrossFit9 – CrossFit WOD
Weightlifting
Clean and Jerk (5 x 2)
Metcon
Fight Gone Bad (3 Rounds for reps)
3 Rounds For Total Reps in 17 minutes.
1 minute Wall Ball Shots (20/14 lb)
1 minute Sumo Deadlift High-Pulls (75/55 lb)
1 minute Box Jumps (20 in)
1 minute Push Press (75/55 lb)
1 minute Row (calories)
1 minute Rest.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
2 rounds for time:
50 double-unders
40 AbMat sit-ups
30 chest-to-bar pull-ups
Grunt work
Farmer’s Carry (800m farmers carry)
Stretch (No Measure)
Stretch
CrossFit9 – CrossFit WOD
Skill
Metcon (5 Rounds for time)
Every 5:00 for 5 rounds:
400-meter run
Each run effort in 2:30 or less.
Between a 3:1 and 2:1 work to rest ratio.
About 25 minutes of total time.
Strength
Shoulder Press (3-3-3-3-3+)
CrossFit9 – CrossFit WOD
Andi (Time)
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
65lb/45lb
To learn more about Andi click here
Option: split work with a partner
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
Every 2:00 for 5 sets:
30 double-unders
1-5 strict ring muscle-ups
– Ring muscle-ups must be unbroken; otherwise rest.
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
CrossFit9 – CrossFit WOD
Strength
Shoulder Press (5×4)
Metcon
Metcon (Time)
3 rounds for time:
20 single-dumbbell reverse lunges (35/50 lb)
20 burpees
200-meter farmers carry
12:00-15:00.
Lunges in :40-1:00.
Burpees in 2:00 or less.
Farmers carry in 2:30 or less.
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
EMOM 14:
Min. 1 | 3 weighted pull-ups
Min. 2 | :30 plank hold
Metcon
Metcon (Time)
5 rounds for time:
15 toes-to-bars
20 box jumps (20/24 in)
– Step down from the box.