CrossFit9 – CrossFit WOD
Back Squat (5 x 5)
Metcon (Checkmark)
Every 4:00 minutes for 5 rounds:
400-meter run
2 legless rope climbs
– Rest remaining time.
Cooldown (No Measure)
1 set:
1:00 quad foam roll/side
1:00 calf foam roll/side
CrossFit9 – CrossFit WOD
Back Squat (5 x 5)
Metcon (Checkmark)
Every 4:00 minutes for 5 rounds:
400-meter ski
2 rope climbs
– Rest remaining time.
Cooldown (No Measure)
1 set:
1:00 quad foam roll/side
1:00 calf foam roll/side
CrossFit9 – CrossFit WOD
Weighted Pull-ups (5 x 3)
Weighted Dip (Weight)
5 x 3
Metcon (Checkmark)
Every 4:00 minutes for 5 rounds:
400-meter ski
10 Back Squats
– Rest remaining time.
Cooldown (No Measure)
1 set:
1:00 quad foam roll/side
1:00 calf foam roll/side
CrossFit9 – CrossFit WOD
Deadlift (5-5-5-5-5+
– Max reps on the last set.)
Metcon (AMRAP – Rounds and Reps)
9 Minute AMRAP
12 sumo deadlift high pulls (65/95 lb)
6 shuttle runs
– 1 shuttle run is 25 ft down/25 ft back.
Accessory (Optional) (Checkmark)
15 Minutes for Quality:
20 alternating single-leg toes-to-bar
:30 single-arm plank (right)
10 back extensions
:30 single-arm plank (left)
CrossFit9 – CrossFit WOD
Deadlift (5-5-5-5-5)
Metcon (AMRAP – Rounds and Reps)
15 Minute AMRAP
15 sumo deadlift high pulls (75/55)
30 Russian twist
200m run
CrossFit9 – CrossFit WOD
Bench Press (2 sets for load:
10 close grip bench presses
2 sets for load:
10 normal grip bench presses
2 sets for load:
10 wide grip bench presses)
Choose a version of “Mary”
Pick one:
Mary
“Easy” Mary
“Special” Mary
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
Special Mary (Time)
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
CrossFit9 – CrossFit WOD
Bench Press (2 sets for load:
10 close grip bench presses
2 sets for load:
10 normal grip bench presses
2 sets for load:
10 wide grip bench presses)
Choose a version of “Mary”
Pick one:
Mary
“Easy” Mary
“Special” Mary
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats
Special Mary (Time)
For time, all strict:
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
15 handstand push-ups
30 one-legged squats, alternating
45 pull-ups
10 handstand push-ups
20 one-legged squats, alternating
30 pull-ups
5 handstand push-ups
10 one-legged squats, alternating
15 pull-ups
CrossFit9 – CrossFit WOD
Clean (For load:
Snatch, clean, or jerk:
4 x 5 at 50-60%
3 x 4 sets at 60-70%)
Metcon (Time)
15 sets for time:
600-meter C2 bike
– Rest :30 between sets.
Stretching (No Measure)
2 sets:
:30 child’s pose
:30 Samson stretch/leg
CrossFit9 – CrossFit WOD
Strength (Checkmark)
4 sets for load:
1:00 kettlebell front-rack hold
15 sumo stance good mornings
Metcon (Time)
6 rounds for time of:
10 dumbbell burpee deadlifts (50/35)
10 box jumps (30/24)
Accessory (No Measure)
8 sets for total reps:
:20 hollow rocks or hollow hold
:10 rest
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
30 Minute AMRAP
60 hang power cleans
60 shoulder to overheads
60 cal row
60 box jumps
60 burpees
60 cal echo bike
10-8-6-4-2
Sandbag over the shoulder (100/150 lb)
– Perform a 100-ft sandbag carry after each set
Split reps evenly