CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
16 minute alt EMOM:
1: 10-14 DB Floor Press
2: 10-14 Renegade Row
3: 8-10 Kneeling walk-outs or ab rollers
4: 8-10 reverse lunge to rotational overhead press
Metcon
Metcon (Time)
8 rounds for time:
8 single arm devil’s press (4R/4L)
10 goblet squats
12 v-ups or tuck ups
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
5 Rounds (:45 work/:15 rest)
1: HSPU, pike push up, seated strict press
2: Russian step ups
3: Feet-elevated glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP:
10 DB snatch (5/side)
14 OH walking lunge (7/side)
10 OH squat (5/side)
14 DB weighted sit-up
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
4 Supersets:
10 Bulgarian split squats (5R/5L)
10 Cossack squats (10R/10L) – can choose to weight or not
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1:00 stations:
Toe taps
Reverse fly
Burpee deadlift
Swings
Deadbugs
Rest
CrossFit9 – CrossFit WOD
Skill
2-Mile Run (Time)
Max Effort 2 Mile Run
Run 1 mile out at a strong, controlled pace
Run 1 mile back, faster
Metcon
Metcon (Time)
3 rounds for time:
10 burpee over DB
Single arm DT (R)
10 burpee over DB
Single arm DT (L)
30 jumping lunge
Single arm DT (R)
30 jumping lunge
Single arm DT (L)
*DT = 12 deadlift, 9 hang to shoulder, 6 shoulder to overhead
Weight should be nice and heavy
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
ODD: 12 hand release push-ups
EVEN: 12 single arm bent over rows from floor (balance reps per arm according to weight)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
8 seated strict press
10 strict candlesticks
12 suitcase step-ups or split lunges
Rest 2 minute
10 minute AMRAP:
8 close floor press
10 deadbugs
12 suitcase step-ups or split lunges
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
4 Rounds (:45 work/:15 rest)
1) Pause Glute Bridge March
2) Hamstring curls
3) Single leg deadlift (R)
4) Single leg deadlift (L)
5) Single leg glute bridge (R)
6) Single leg glute bridge (L)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
Buy in: 150 double unders
10 OH DB sit-ups
20 single arm ground to overhead (10R/10L)
30 air squats
CrossFit9 – CrossFit WOD
Skill
2-Mile Run (Time)
Max Effort 2 Mile Run
or 4 mile bike.
To be completed before or after the Zoom WOD
Metcon (No Measure)
4 Rounds:
6-10 Burpee broad jump
Between sets: 10 lateral raise, 10 single arm high pull (10/side)
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds of :20 work/:10 rest)
1. High knees
2. Alternating Cossack squat with press-out
3. Prone kick-throughs
4. Sumo deadlift high pull
5. Shoulder to overhead
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 Supersets:
(6-10 reps of each movement)
Stiff legged deadlift (heavy)
Single leg lateral step-up (R)
Bulgarian split squat (R)
Single leg lateral step-up (L)
Bulgarian split squat (L)
Metcon
Metcon (Time)
10 RFT:
7 weighted squats
7 burpees over object
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
3 x 1 Minute Stations:
1) Ball or light object pass
2) OH DB sit-ups
3) Prone snow angels, feet together
4) Donkey kicks (:30/side)
5) Fire hydrants (:30/side)
6) Rest
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 6 Minute AMRAP:
5 man-makers
7 deck squats* (or 7 straight leg sit-ups + 7 air squats)
10 thrusters
1:30 rest between AMRAPs
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
15 minute alt EMOM:
1: 6 tempo weighted squat (3311)
2: 8 DB suitcase reverse lunge to knee lift
3: 10 Romanian deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
10 push-ups
10 half burpee sumo deadlift
12 single leg plyo deadlift (R)
12 single leg plyo deadlift (L)