CrossFit9 – CrossFit WOD
Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
Rest 8 minutes
Metcon (Time)
4 rounds:
In Teams of 2…
400m run (partner 1)
Wallball (partner 2)
Rotate partners each round
CrossFit9 – CrossFit WOD
Skill
Overhead Squat (5 x 3)
Metcon
Metcon (AMRAP – Reps)
5 rounds x 3 minute AMRAP:
8 hang power snatch
10 burpees over bar
30 DU
Rest 2 minutes between rounds
(Scoring: For reps, score = round with least number of reps.)
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Back Squat (3 rep max)
Metcon
Metcon (Time)
4 rounds for time:
500m row or 400m ski
15 pull-up
15 HSPU
L3: 5 rounds
(25 minute cap)
CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
2R:
100 M ski
5 hip windups / side
:20 tabletop
:20 downward dog
Active Recovery Care (ARC)
Metcon (No Measure)
Set up in the parking lot. The length of the lot is 40 meters.
3R for quality:
• 10 suitcase DL – R
• 40 M single arm farmer march (2 count hold at the top of each step)- R
• 10 Suitcase DL – L
• 40 M single arm farmer march (2 count hold at the top of each step) – L
Cooldown
Metcon (No Measure)
3 minutes of nasal breathing.
That means you can lay down, sit down, and relax. Breathe lightly in and out of your nose.
Curious? Here’s a must-watch TEDx Talk on nasal breathing: https://youtu.be/mBqGS-vEIs0
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute stations:
1. Echo bike or ski
2. DB or bar push press
3. 100m run
4. Sit-up
5. Mace squat
6. Rest
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
20 landmine thruster (45+25)
20 ab roll out
20 box jump
20 push-up
250m row (counts as 20 reps)
1 minute rest
CrossFit9 – CrossFit WOD
Skill
Power Clean (1 rep max)
Metcon
Metcon (Time)
8 rounds for time: (24 minute cap)
8 deadlift
30 air squat
30 double under
L1: 75/55+; 60 single unders
L2: 185/125+
L3: 225/155; 50 double under
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Push Press (3 x 5)
Metcon
Metcon (Time)
3 rounds for time:
500m row or 400m run
21 KB swing
15 box jump
9 thruster
3/1 ring muscle up
L1: 45/35; Y/B; 9 ring/box dips
L2: 75/55; G/Y
L3: 95/65; R/G
CrossFit9 – CrossFit WOD
Warm-up
Warm-up (No Measure)
2R for quality:
100 M ski
8 Sumo Inchworms
8 sciatic nerve glide -L
8 sciatic nerve glide -R
5 KB suitcase DL – L
5 KB suitcase DL – R
Sumo Inchworm- https://youtu.be/mB98Q9mFfoo
Sciatic Nerve Glide
https://youtu.be/tzMU5zRG71Q
Suitcase DL- https://youtu.be/0WPVOzTwCi4
Active Recovery Care (ARC)
Metcon (No Measure)
Load up an axle bar to 30% of 1RM of your deadlift, or use a KB or DB of around the same weight. Carries should be tough, and regrips are okay. Start on your weaker side. The length of the parking lot is 40 M.
The D-Ball march should be with knees high and no back bend. Keep the D-ball up at the chest so you have to give it a bear hug. (Not by your belly button.)
4R for quality:
Single Arm Farmer Carry 40 M – L
Single Arm Farmer Carry 40 M – R
:60 s D- Ball March
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
50 medball clean
40 DB hang snatch
30 pull-ups
20 burpees
L2: 50/35
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (10 minutes of practice )
Metcon
Metcon (Time)
For time:
1 mile run or 2000m row (500m pace between 1:40-2:30)
45 back squat
45 HSPU
1 mile run or 2000m row
(30 minute cap)
L1: 2000m ski or 4000m bike erg at 90rpm 45/35
L2: 135/95
L3: 185/125; strict HSPU