CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 5)
2 Count Descent
1 Count Hold
1 Count Ascent
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
100m Farmer Carry (DB or KB)
15 Single arm Devil Press
30 Wallballs (20/14#)
L1: Y/B; 35/25
L2: G/Y: 50/35
L3: R/G; 70/50
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM:
ODD: 6-10 Strict pull-ups or Rack pull-ups)
EVEN: 8-12 Hand release push-ups
Metcon
Metcon (Weight)
4 Rounds For Quality:
12 Single Arm Suitcase Deadlift (R)
9 Single Arm Hang Power Clean (R)
6 Single Arm Push Press (R)
12 Single Arm Suitcase Deadlift (L)
9 Single Arm Hang Power Clean (L)
6 Single Arm Push Press (L)
*At the end of each round: 14 Russian suitcase step-ups (7L/7R)
L1: B/P; 25/20
L2: G/Y; 50/35
L3: R/G; 70/50
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
2 Rounds of….
Cardio Pyramid:
Minute 1 – :20 sprint/:40 rest
Minute 2 – :30 sprint/:30 rest
Minute 3 – :40 sprint/:20 rest
Minute 4 – :50 sprint/:10 rest
Minute 5 – :40 sprint/:20 rest
Minute 6 – :30 sprint/:30 rest
Minute 7 – :20 sprint/:40 rest
Athletes have the choice between ski or row for one round, and echo bike or bike erg (with damper set above 5) for the other. Athletes must disinfect equipment thoroughly between rounds.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
200m run
15 power cleans
15 box jumps
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 4)
4 x 15 banded tricep pull-downs between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 5 Minute AMRAP:
10 Back squats
10 HSPU
50 Double unders
L1: 45/35
L2: 115/85
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
400m run
21 deadlift
21 burpees over bar
400m run
18 deadlift
18 burpees over bar
400m run
15 deadlift
15 burpees over bar
400m run
9 deadlift
9 burpees over bar
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (4 x 8)
3 Count Descent
3 Count Hold
1 Count Ascent
This should feel like a 6-7/10 effort
4 x 12 banded good mornings between sets
Tempo Back Squat (4 x 8)
3 Count Descent
3 Count Hold
1 Count Ascent
This should feel like a 6-7/10 effort
4 x 12 banded good mornings between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 calorie row or 100 calorie bike erg
40 wall ball (20/14#)
20 push press
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (4 x 5)
4 x 10 staggered walking RDL between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 3 minute AMRAP:
21 slam balls
15 hang power clean
9 front squat
1 minute rest between AMRAPs
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 supersets:
20 DB/KB 3-Count Front Rack March
15 Ab rollers
10 Tempo Weighted Glute Bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
250m ski or 300m row
14 single arm devil press (7R/7L)
12 strict toes to bar (or knee to elbow)
Focus on quality of movement
CrossFit9 – 9HIIT
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 3)
4 x 8 Cuban press (light DB or PVC) between sets
Metcon
Metcon (Time)
3 rounds for time: (16 minute cap)
400m run or 1000m bike erg
15 hang power snatch
30 sit-ups
L1: 45/35
L2: 75/55
L3: 105/75