CrossFit9 – CrossFit WOD
Metcon
31 Heroes (AMRAP – Reps)
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
To learn more about 31 Heroes click here
NOTE: Running partner will use a plate or a wallball.
To scale: reduce thruster weight and rope climb reps.
Athletes who have not yet mastered rope climbs will perform 2:1 ground to standing.
Athletes not yet ready to return to ropes may complete strict pull-ups or bent over rows.
CrossFit9 – CrossFit WOD
Skill
Split Jerk (6 x 3)
Accessory: Single arm OH carry 2-3 x 100m per arm
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
2 ring muscle ups
4 deadlifts
6 KB swings
L1: 95/65; 8 ring/box dips
L2: 225/155
L3: 275/185
CrossFit9 – CrossFit WOD
Skill
Rear Foot Elevated Split Squat (4 x 10 (per leg))
Aka. Bulgarian Split Squat
https://youtu.be/i6a0MwviAXU
Accessory: Bar good morning 3 x 10-15
Metcon
Metcon (Time)
For time:
21*15*9*6*
Overhead squat
Bar rollout**
*400m run
L1: 45/35
L2: 95/65
L3: 135/95
**If using 10# plates and under, grab an ab roller for these.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
A. 10 minute AMRAP:
2*4*6*8*10*12* etc
Power snatch
*10/8 calorie echo bike
2 minutes rest
B. 10 minute AMRAP:
2*4*6*8*10*12* etc
Heavy KB swing
*20 air squat to ball
2 minute rest
C. 10 minute AMRAP:
2*4*6*8*10*12* etc
Pull-ups
*200 run
L1: 45/35; Y/B
L2: 95/65; Russian R/G
L3: 115/85; American R/G
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 8 (4R/4L))
Metcon
Metcon (Time)
7 rounds for time:
350m row
10 back squat from the floor
3/2 ring muscle up
L1: 95/65; 8 dips/ring dips
L2 115/105
L3 155/125; 5/3 ring muscle ups
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (Find today’s 1 rep max in 15 minutes)
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
9 hang power clean
12 burpees over bar
30 double unders
90 seconds rest between
L1: 45/35
L2: 105/75
L3: 155/105
Pick up where you left off
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
1000m row
50 Russian KB swing
50 goblet squats
50 goblet lunges
L1: B/P+
L2: G/Y+
L3: R/G+
Finisher
1-Mile Run (Time)
Max Effort 1-Mile Run
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 4)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 4 x 15 banded good morning
Metcon
Metcon (AMRAP – Reps)
18 minute AMRAP:
12 sumo deadlift high pull
15 HSPU
20/18 calorie ski or echo bike
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
3-4 Giant Sets:
8 Push Press
10 DB lateral raise
10 Single arm DB high pull (per side)
Metcon
Metcon (Time)
5 rounds for time:
15 box jumps
12 wallballs
9 deadlifts
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
Buy in: 800m run (together)
50 KB swings
40 calorie echo bike
30 sumo deadlift high pull
20 front rack lunges (per leg)
10 wall walks
L1: 45/35
L2: 95/65
L3: 115/85