CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
TABATA: (8 rounds of :20 work/ :10 rest)
1. Renegade row
2. Ground to shoulder
3. Reverse lunge
4. Strict OH press
Metcon
Metcon (AMRAP – Reps)
15 minute alternating EMOM:
1: 16–20 thrusters
2: 16-20 narrow DB floor press
3: 16-20 hollow rock
CrossFit9 – CrossFit WOD
Skill
Shoulder set
Superset:
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15 per side, should be heavy)
Metcon
Metcon (AMRAP – Reps)
5 Rounds, 4 minutes each:
Rounds 1, 3, 5:
15 Russian twists with overhead press
30 Bicycles
45 Flutter Kicks
Rounds 2, 4:
10 Squat curls
20 Bulgarian split squats
30 Narrow Mountain Climbers
**After each round: 1 minute dead bugs, 1 minute rest**
CrossFit9 – Zoom LIVE WOD
Skill
Shoulder set
Superset:
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15 per side, should be heavy)
Metcon
Metcon (AMRAP – Reps)
5 Rounds, 4 minutes each:
Rounds 1, 3, 5:
15 Russian twists with overhead press
30 Bicycles
45 Flutter Kicks
Rounds 2, 4:
10 Squat curls
20 Bulgarian split squats
30 Narrow Mountain Climbers
**After each round: 1 minute dead bugs, 1 minute rest**
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
Plank series
3 rounds of:
0:00-0:45 plank kick throughs (L3: add a push-up)
0:45-1:30 prone plank
1:30-2:15 side (R) plank
2:15-3:00 side (L) plank
3:00-3:45 supine plank
3:45-5:00 rest
Metcon
Metcon (AMRAP – Reps)
4 rounds x 1:00 stations
1. Seated strict press or HSPU
2. Heavy object march
3. Box glute Bridges
4. Box jumps or step-ups
5. Cossack squats with press
6. Rest
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (No Measure)
Plank series
3 rounds of:
0:00-0:45 plank kick throughs (L3: add a push-up)
0:45-1:30 prone plank
1:30-2:15 side (R) plank
2:15-3:00 side (L) plank
3:00-3:45 supine plank
3:45-5:00 rest
Metcon
Metcon (AMRAP – Reps)
4 rounds x 1:00 stations
1. Seated strict press or HSPU
2. Heavy object march
3. Box glute Bridges
4. Box jumps or step-ups
5. Cossack squats with press
6. Rest
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (No Measure)
14 minute EMOM:
• ODD: 12 Hand release push ups
• EVEN: 12 single arm bent over rows from floor
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
• 50 high knees
• 12 half burpee into sumo deadlift high pull
• 12 swings
• 12 goblet squats
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
14 minute EMOM:
• ODD: 12 Hand release push ups
• EVEN: 12 single arm bent over rows from floor
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
• 50 high knees
• 12 half burpee into sumo deadlift high pull
• 12 swings
• 12 goblet squats
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (4 x 6 (3R/3L))
Try to go unbroken for full six reps
Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds x 3:00 AMRAP:
6 thrusters
12 alternating pistols or pistol modifications
18 ground to jump + touch
1 minute rest between rounds
The goal of this workout is to sprint each round.
CrossFit9 – Zoom LIVE WOD
Skill
Turkish Get Up (4 x 6 (3R/3L))
Try to go unbroken for full six reps
Metcon
Metcon (AMRAP – Rounds and Reps)
5 rounds x 3:00 AMRAP:
6 thrusters
12 alternating pistols or pistol modifications
18 ground to jump + touch
1 minute rest between rounds
The goal of this workout is to sprint each round.
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (No Measure)
4 Rounds (20:00 Total)
:40s Hollow Hold, :20s Rest (L3: weighted)
:40s Prone Snow Angels, :20s Rest (L3: small plates or DBs)
:40s 3-Count Shoulder Tap, :20s Rest
:40s Wall Sit with a Front Rack Hold, :20s Rest
1 minute rest at the end of each round
Metcon (AMRAP – Rounds and Reps)
AMRAP 1: 10 Minutes*
• 10 weighted squats
• 10 single leg deadlift ( R)
• 10 single leg deadlift (L)
*EMOM: 2 wall walks –or– :30 plank
Metcon (No Measure)
AMRAP 2: 10 Minutes*:
• 10 single arm OH walking lunge ( R)
• 10 single arm OH walking lunge (L)
• 10 weighted good mornings
*EMOM: 6 burpees