CrossFit9 – CrossFit WOD
Skill
Rear Foot Elevated Split Squat (4 x 8 per leg)
Aka. Bulgarian Split Squat
https://youtu.be/i6a0MwviAXU
start with weaker leg
Accessory: romanian deadlift 3 x 12
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 400m run
Then, Max Rounds:
20 wallballs, 5 shoulder to overhead
Rest 2:00
5 minute AMRAP:
Buy-in: 400m run
Then, Max Rounds:
20 wallballs, 10 shoulder to overhead
Rest 2:00
5 minute AMRAP:
Buy-In: 400m run
Then, Max Rounds:
20 wallballs, 15 shoulder to overhead
L1: 45/35
L2: 135/95; 115/85; 95/65
L3: 165/115; 135/95; 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
30 minute AMRAP:
100 double unders
60 front rack lunges
40 toes to bar
400m run
60 push-ups
40 power snatches
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 3)
Accessory: banded monster walks 3 x 15 per leg
Metcon
Metcon (Time)
For time:
Buy in: 1000m row or ski
40-30-20-10
Air squats
KB swings
Sit-ups
Cash out: 1000m row or ski
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
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
DB or KB
Metcon
Metcon (Time)
8 rounds for time:
6 strict ring dips
6 power clean
6 calorie echo bike (or 9 calorie ski)
L1: 45/35; 9 box dips
L2: 115/85; 6 strict ring dips
L33: 165/115; 3/2 ring muscle ups
CrossFit9 – CrossFit WOD
Metcon
Filthy Fifty (Time)
For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Sub weighted good mornings for back extensions
CrossFit9 – CrossFit WOD
Skill
Paused Front Squat (5 x 4)
2-count pause at bottom
Accessory: stagger stance RDL 3 x 10 per leg
Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Push Press (4 x 2)
Metcon
Metcon (Time)
5 Rounds For Time:
14 Deadlift
7 Push Jerk
14 Burpee over the Bar
L1: 95 / 65
L2: 135 / 95
L3: 165 / 115
CrossFit9 – 9HIIT
Metcon
Metcon (AMRAP – Reps)
Tabata: 8 rounds x :20 work/ :10 rest
1. Bike (erg or echo)
2. Single arm thrusters (alternating each round)
3. Lying leg raises over penalty box
4. Push-ups
12 minute AMRAP:
100m run
20 medball cleans
30 side slams with WB (15R/15L)
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In Teams of 2, For time:
75 pull-ups
150 DUs
60 calorie echo bike
150 DUs
45 sumo deadlift high pulls
150 DUs
30 single arm devil press
150 DUs
15 wall walks
L1: 45/35; 15/10+
L2: 95/65; 35/25+
L3: 115/85; 50/35+
CrossFit9 – CrossFit WOD
Skill
Snatch Deadlift Complex (12 minute EMOM)
Snatch Deadlift
+ Hang Power Snatch
+ Hang Squat Snatch
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
4*8*12*16*20…etc
Double DB front squats
*10 lateral burpees over DB
Rest 3 minutes
8 minute AMRAP:
10*20*30*40*50
Single arm alt DB hang clean and jerk (50/35+)
*10 burpee box jump overs
L1: 15/10+
L2: 35/25+
L3: 50/35+