CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
METCON A:
*21*18*15*9*
OH Squat
*50 DUs or 100 singles
L1: 45/35
L2: 75/55
L3: 95/65
Rest 3 minutes
Metcon (Time)
METCON B:
*21*18*15*9*
Calorie Row, Echo Bike, or Ski
*10 Toes to Bar or Knee-ups
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAPs:
1. 14 single leg plyo deadlifts + 28 sit-ups
2. 14 DB snatch (7R/7L) + 28 double unders or lateral hops
3. 14 thrusters + 28 high knees
4. 14 strict press + 28 ground to jump + touch
5. 14 box jumps, step-ups (at home: bulg. split squats) + 28 mountain climbers
1 minute rest between AMRAPs
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (3 x 10)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Metcon
Metcon (AMRAP – Rounds and Reps)
L3: Rx MARY LITE:
15 Minute AMRAP:
5 HSPU
10 Pistols (alternating legs)
15 Pull-ups
L2: Intermediate Option
15 Minute AMRAP:
2 HSPU or 5 Pike Push-up
6 Pistols (alternating legs)
10 Pull-Ups
L1: Beginner Option
15 Minute AMRAP
5 Push-Ups
10 Alternating Reverse Lunges
15 Ring Rows
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
1 Minute: DB/KB Slow Flutter Kicks
3 Minutes of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats
1 Minute: Russian twists with OH press
2 Minutes of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats
1 Minute: DB/KB Slow Flutter Kicks
1 Minute of: 10 Romanian Deadlift, 10 Bent Over Row, 10 Goblet Squats
1 Minute: Russian twists with OH press
Rest 2 minutes
10 minutes:
1 Minute: Plank Hold
3 Minutes of: 10 KB Swings, 10 Push Press, 10 Front Rack Lunges
1 Minute: Sit-ups
2 Minutes of: 10 KB Swings, 10 Push Press, 10 Front Rack Lunges
1 Minute: Plank Hold
1 Minute of: 10 KB Swings, 10 Push Press, 10 Front Rack Lunges
1 Minute: Sit-ups
CrossFit9 – CrossFit WOD
Skill
Strict Press (4 x 10)
4 x 10 (5R/5L) single arm high pull between sets
Metcon
Metcon (Time)
For time:
50 calorie row or 40 calorie ski
40 KB swing
30 ring dips
20 shoulder to overhead
10 bent over row
800m run or 4:00 echo bike
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (AMRAP – Reps)
3 rounds x :40 work/:20 rest (stay at the same station for full 3 rounds, then switch)
1. Ski, row, bike (at home: high knees)
1 minute rest (clean + transition)
2. Slam balls (at home: ball pass)
1 minute rest (clean + transition)
3. Slam ball squat toss (at home: object squat toss or thruster + transition)
1 minute rest (clean + transition)
4. OH tricep extension (at home: mountain climbers)
1 minute rest (clean + transition)
5. Deadbugs
Metcon
Metcon (AMRAP – Rounds and Reps)
4 x 3:00 AMRAP:
8 half burpee sumo deadlift high pull
20 toe taps
8 shoulder to overhead
20 toe taps
1 minute rest between AMRAPs
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
4 rounds: (each round unbroken)
100m farmer carry
100m front rack carry
100m single arm OH carry (out 50m R, back 50m L)
Rest 1 minute
L1: B/P; 25/20
L2: Y/B; 35/25
L3: G/Y; 50/35
Metcon
Metcon (No Measure)
18 minutes for quality:
6 strict pull-ups
8 lateral step ups (R)
8 lateral step ups (L)
10 seated strict press (R)
10 seated strict press (L)
(Lateral step ups should be deliberate, like a pistol squat, do not push off the opposite leg)
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
*1000m row, 800m ski, or 400 double unders
300 air squats
200 sit-ups
100 hand release push-ups
50 thruster
*cardio must be completed in one go.
Partition air squat, sit up, HR push-up and thruster reps as needed
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (3 x 10)
3 Count Descent
3 Count Hold
1 Count Ascent
Prepare to go light. These should feel like a 6/10 difficulty.
Between sets: Lateral step blue band monster walk (10R/10L)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
1000m row or 800m ski or 800m run
30 power snatch
100 wallballs
1000m row or 800m ski or 800m run
L1: 45/35
L2: 75/55
L3: 105/75
Wipe all cardio equipment after EACH use.
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (No Measure)
10 rounds:
:30 wall handstand hold (L3: shoulder taps)
:30 bottom of the squat hold
:30 rest
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
12 walking lunge
8 single arm devil press (R)
12 walking lunge
8 single arm devil press (L)
After each round, complete the following:
R1: 20 sit-ups; R2: (at gym) Run 100m or (at home) 50 high knees, R3: 30 ground to jump + touch, R4: 30 mountain climbers