CrossFit9 – CrossFit WOD
Partner Hero Workout
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
Perform with a partner. Split reps as desired.
Scaling for Push-ups is incline push-ups
CrossFit9 – CrossFit WOD
Partner Hero Workout
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
Perform with a partner. Split reps as desired.
Scaling for Push-ups is incline push-ups
CrossFit9 – CrossFit WOD
Strength
Barbell Hip Thrusts (5 x 5 )
http://youtu.be/mvBTGx5zu5I
1 sec hold at top
3 sec eccentric
Metcon
Metcon (AMRAP – Reps)
18 minute AMRAP
21-15-9
Thrusters
Lateral burpees over the bar
Sit-ups
When you finish 9 reps, start back at 21 of everything until the 18 minutes is complete
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
For time:
1000/800m row
– Rest 3:00
750/600m row
– Rest 2:00
500/400m row
– Rest 1:00
250/200m row
Score is finish time after the last row
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
3-6-9-12, etc.
V-Ups
Russian kettlebell swings (G/Y)
Calorie ski
Continue adding 3 reps to each movement until time expires.
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
For time:
1000/800m row
– Rest 3:00
750/600m row
– Rest 2:00
500/400m row
– Rest 1:00
250/200m row
Score is finish time after the last row
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
3-6-9-12, etc.
Turkish Sit-Ups
Russian kettlebell swings (G/Y)
Calorie ski
Continue adding 3 reps to each movement until time expires.
CrossFit9 – CrossFit WOD
Endurance
Endurance (Time)
For time:
1000/800m row (goal 4 min or less)
– Rest 3:00
750/600m row (goal 3 min or less)
– Rest 2:00
500/400m row (goal 2 min or less)
– Rest 1:00
250/200m row (goal 1 min or less)
Score is finish time after the last row
20 minute cap
Metcon
Metcon (AMRAP – Reps)
15 Minute AMRAP
3-6-9-12, etc.
Turkish Sit-Ups
Russian kettlebell swings (heavy)
Calorie ski
Continue adding 3 reps to each movement until time expires.
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
Every 3:00 for 5 rounds:
20 jump rope cross overs (1 min cap)
20 wall-ball shots (1 min cap)
Rest for the remainder of each interval
L3: 40 jump rope cross-overs
Goal is to go unbroken on the wall balls every round
Strength
Strength (Weight)
5 Sets:
10-8-8-6-6 of Bench Press
Between each set:
5 strict toes to bar
5 L-pull-ups (or strict pull-ups)
5 wall walks
Move for quality and challenging strength building.
4 sets total of the 5-5-5’s
Increase weight each set of bench press. Score is weight of bench press.
CrossFit9 – CrossFit WOD
Skill
Skill (Checkmark)
Every 3:00 for 5 rounds:
20 jump rope cross overs (1 min cap)
20 wall-ball shots (1 min cap)
Rest for the remainder of each interval
L1: jump rope 1 min
L3: 40 jump rope cross-overs
Goal is to go unbroken on the wall balls every round
Strength
Strength (Weight)
5 Sets:
10-8-8-6-6 of Bench Press (heavy)
After each set of bench press:
5 strict toes to bar or 15-20 v-ups
5 L-pull-ups (or strict pull-ups)
5 wall walks
Rest as needed between sets
Move for quality and challenging strength building.
Increase weight each set of bench press. Score is weight of bench press.
No ring rows – do rack pull-ups or negatives
CrossFit9 – CrossFit WOD
Skill and Stamina
Skill and Stamina (Checkmark)
Every 3:00 for 5 rounds:
20 jump rope cross overs (1 min cap)
20 wall-ball shots (1 min cap)
Rest for the remainder of each interval
L1: jump rope 1 min
L3: 40 jump rope cross-overs
Goal is to go unbroken on the wall balls every round – scale this as needed
Strength and Skill
Strength and Skill (Weight)
5 Sets:
10-8-8-6-6 of Bench Press (heavy)
After each set of bench press:
5 strict toes to bar or 15-20 v-ups
5 L-pull-ups (or strict pull-ups)
5 wall walks or parallel bar travels
Rest as needed between sets
Scaling :
toes to bar
15-20 v-ups
incline bench t2b
L-pull-ups
strict pull-ups + L hang
pull-up negatives
rack pull-ups
NO ring rows today
Wall Walks
partial reps
kick ups to wall
freestanding hold practice reps
CrossFit9 – CrossFit WOD
Endurance
Bike Conditioning (Calories)
12 Minute EMOM
:30 bike
:30 rest
For Max Calories
Metcon
Metcon (Time)
For time:
21-15-9
Dumbbell deadlifts (50/35 lbs)
42-30-18
Box step-ups (weight optional)
Use two dumbbells