CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
10 minutes for quality:
100m heavy farmer carry
20 D-ball squats
L1: Y/B; 30# D-ball
L2: G/Y; 40# D-ball
L3: R/G; 50#+ D-ball
In 10 minutes:
Work your way up to a heavy 1-way parking lot sled push
10 minutes for quality:
20 Mace 360s (10R/10L)
30 Alternating switch lunge with mace (15L/15R)
400m bike erg
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CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 8)
All sets at RPE 7 (Should feel like 3 more reps could be performed)
Accessory:
DB stiff-legged deadlift 3 x 10
Metcon
Metcon (Time)
5 RFT:
400m run
12 power snatches
L1: 45/35
L2: 95/65
L3: 8 power snatches – 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute alternating EMOM*:
1. 8 Bench Press
2. 14 Single arm bent
over row – heavy & from a dead stop (7R/7L)
L1: 45/35; 15/10+
L2: 95/65; 35/25+
L3: 135/95; 50/35+
*Wipe bench between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
9 deadlifts
15 toes to bar
30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
HERO WOD
“RBG”
27 minute AMRAP:
Buy-in: 87 Calorie Row or Ski
Followed by…
3 Rounds:
15 Pull-ups
33 Wallballs
In the remaining time, AMRAP:
9 Burpees
18 Alt. DB Snatch
20 Sit-ups
This workout honors the life of Supreme Court Justice Ruth Bader Ginsburg, who died Sept. 18, 2020. Justice Ginsburg is perhaps best known for her fiery dissenting opinions.
She once said, “Dissents speak to a future age. It’s not simply to say, ‘My colleagues are wrong and I would do it this way.’ But the greatest dissents do become court opinions and gradually over time their views become the dominant view. So that’s the dissenter’s hope: that they are writing not for today, but for tomorrow.”
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Supersets: (15 minute cap)
8-10 Strict Press
10-12 Skull crusher with DB or bar
10-12 Lateral raise
Metcon
Metcon (Time)
4 RFT:
12 front squats
16 DB weighted step ups
400m run
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
1. 1-2 Turkish Get-up (1-2R/1-2L)
2. 2-way parking single arm OH carry (down R, back L)
Metcon
Metcon (AMRAP – Reps)
8 rounds x 2 minute AMRAP:
Buy in: 250m row or 450m bike erg
In remaining time:
Max power snatches
:30 rest between rounds
L1: 45/35
L2: 75/55
L3: 95/65
Score = total reps of snatches over 8 rounds
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Supersets* (15 minute cap)
20 DB or KB Bulgarian split squats** (10R/10L)
20 DB or KB glute bridge
20 single leg RDL (with bar) (10R/10L)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
12 heels elevated goblet squat
12 Russian KB swing
12 calorie row or ski
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
Accessory: 3 x 20 DB or KB Cossack Squat (10R/10L) Complete all 10 reps on weaker side, then switch.
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
2*4*6*8*10*12…etc
HSPU
Hang power clean
* = 100m run
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Metcon
Metcon (AMRAP – Reps)
4 x 3 minute AMRAP:
Buy in:
10 shoulder to overhead
6 burpees over bar
In remaining time:
Max calorie echo bike or row
Rest 2 minutes between rounds
Score = # of calories accumulated over four rounds.
L1: 45/35
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (:20 work/:10 rest x 8 rounds)
1. Bike (erg or echo)
2. Single arm devil press
3. Lying leg raise
4. Wallballs
10 minute AMRAP:
100m run
20 medball cleans
30 side slams with WB (15R/15L)