CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
2 rounds of…
6 minute AMRAP:
2*4*6*8*10*…
Overhead squats
Candlesticks to target
*30 Russian twists
2:00 rest
6 minute AMRAP:
2*4*6*8*10*…
Chair dips
Burpees
*50 high knees
(24 total minutes of work)
Finisher
Metcon (No Measure)
5 rounds:
:30 lateral hops (R) or balance on one foot
:30 lateral hops (L) or balance on one foot
:30 rest
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
3 rounds:
1:00 Farmer’s carry*
1:00 Front rack carry*
1:00 Overhead carry*
Rest 1:00
*don’t set your weight down during or between carries. Try to go unbroken for the full round.
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
12 swings
15 hand-release push-ups
18 step-ups or Bulgarian split squats
21 bent over rows
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3 rounds:
1:00 Farmer’s carry*
1:00 Front rack carry*
1:00 Overhead carry*
Rest 1:00
*don’t set your weight down during or between carries. Try to go unbroken for the full round.
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
12 swings
15 hand-release push-ups
18 step-ups or Bulgarian split squats
21 bent over rows
CrossFit9 – CrossFit WOD
Skill
3 point single leg reach (4 x 5)
Lay out 3 objects even spaced in front of you. On one leg, reach with the opposite arm to touch each of the three objects, return to standing after each.
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1:00 at each station
1. Deadlift
2. Tuck-ups
3. Thrusters
4. Half kneeling wood choppers
5. Ground to jump + touch
6. Rest
CrossFit9 – Zoom LIVE WOD
Skill
3 point single leg reach (4 x 5)
Lay out 3 objects even spaced in front of you. On one leg, reach with the opposite arm to touch each of the three objects, return to standing after each.
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1:00 at each station
1. Deadlift
2. Tuck-ups
3. Thrusters
4. Half kneeling wood choppers
5. Ground to jump + touch
6. Rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds:
30 seconds max squats
30 seconds rest
5 rounds:
30 seconds max bicycles
30 seconds rest
5 rounds:
30 seconds bent knee hollow hold
30 seconds rest
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1*
Sumo deadlift high pull
Squat
Push press
*50 toe taps
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (AMRAP – Reps)
5 rounds:
30 seconds max squats
30 seconds rest
5 rounds:
30 seconds max bicycles
30 seconds rest
5 rounds:
30 seconds bent knee hollow hold
30 seconds rest
Metcon (Time)
For time:
10*9*8*7*6*5*4*3*2*1*
Sumo deadlift high pull
Squat
Push press
*50 toe taps
CrossFit9 – CrossFit WOD
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Or 2 mile bike. (You can complete the skill before or after the 9:30 AM Zoom Class, we will not do it as a group)
Metcon
Metcon (AMRAP – Rounds and Reps)
5 x 6 Minute AMRAPs:
1. 10 Cossack squats (10/10) + 20 single leg sit-ups (10/10)
Rest 2 minutes
2. 10 burpees + 20 skater jumps
Rest 2 minutes
3. 10 plank walk outs + 20 donkey kicks (10/10)
Rest 2 minutes
4. 10 handstand push ups or seated strict press + 20 single arm high pulls (10/10)
Rest 2 minutes
5. 10 single arm bent over row from floor (10/10) + 20 single arm thrusters (10/10)
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round
Rest 2:00
8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round
Rest 2:00
8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round