CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 5)
Superset with
5 x 10-15 skull crushers
Metcon
Metcon (AMRAP – Reps)
18 minutes for max reps:
From 0:00-3:00: Run 400m, then do max pull-ups
Rest 1 minute
From 4:00-7:00: Run 400m, then do max clean and jerks
Rest 1 minute
From 8:00-11:00: Run 400m, then do max burpees
Rest 1 minute
From 12:00-15:00: Run 400m, then do max pull-ups
Rest 1 minute
From 16:00-18:00: Run 400m, then do max clean and jerks
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Front Squat (1 rep max)
Metcon
Annie (Time)
50-40-30-20-10
Double-unders
Sit-ups
Rest 3 minutes
Max Calorie Bike (Calories)
As many calories as possible in 5 minutes.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
400m run
20 power cleans
20 toes to bar
200m single arm farmer carry (100m R/100m L)
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
30 lateral jumps
15 power snatches
2 minutes rest
10 minute AMRAP:
12/10 calorie echo bike
20 front rack lunges
2 minutes rest
10 minute AMRAP:
100m run
20 KB swings
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
500m row or 400m ski
12 front squats*
20 box jumps
20 push-ups
L1: 45/35
L2: 95/65
L3: 115/85
*9HIIT athletes can sub with DB front rack squats or goblet squats.
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute alt EMOM:
1. 8 Bench press
2. 3/2 Ring muscle ups
L1: 45/35; 10 ring dips
L2: 135/75; 3/2 ring muscle ups
L3: 155/95; 5/3 ring muscle ups
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds x :20 work/:10 rest at each station; 1 minute rest between stations)
1. Ski
2. SDLHP
3. Push press
4. Single arm devil press
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (4 x 8)
3 Count Descent
2 Count Hold
Fast Ascent
3 x 12 weighted glute bridge between sets
Metcon
Metcon (Time)
10 RFT:
3 clean and jerk
12 wallballs
L1: 45/35
L2: 105/75
L3: 155/10
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Push Press (4 x 2)
Metcon
Metcon (Time)
For time:
50 deadlift
50 slam balls
50 HSPU
*5 burpees every time you break up a movement.
L1: 95/65; seated strict press
L2: 205/135
L3: 225/155
22 minute time cap
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two (each partner with their own equipment)
30 minute AMRAP:
400m run (together)
30 power snatches
30 burpees to plate
30 pull-ups
One partner works at a time (except the 400m run)
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 3)
**If sharing a bench, the bench must be wiped between uses.
If you prefer not to share a bench, substitute floor press
Accessory: 3 x 10 banded pull aparts
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
500m row
20 box jumps
15 shoulder to overhead
L1: 45/35
L2: 105/75
L3: 135/95