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
CrossFit9 – CrossFit 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
CrossFit9 – CrossFit WOD
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Or 2 mile bike. Complete before or after the Zoom WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
1. 6 minute AMRAP:
25 swings; 12 Deadbugs
2. 6 minute AMRAP:
25 bicycles; 12 jack push climbs
3. 6 minute AMRAP:
25 straight leg sit-ups; 12 thrusters
4. 6 minute AMRAP:
25 scissor kicks; 12 reverse lunge to OH press
5. 6 minute AMRAP:
25 alternating v-ups; 12 deadlifts
Rest 2 minutes between AMRAPs.
CrossFit9 – Zoom LIVE WOD
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Or 2 mile bike. Complete before or after the Zoom WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
1. 6 minute AMRAP:
25 swings; 12 Deadbugs
2. 6 minute AMRAP:
25 bicycles; 12 jack push climbs
3. 6 minute AMRAP:
25 straight leg sit-ups; 12 thrusters
4. 6 minute AMRAP:
25 scissor kicks; 12 reverse lunge to OH press
5. 6 minute AMRAP:
25 alternating v-ups; 12 deadlifts
Rest 2 minutes between AMRAPs.
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 minute EMOM:
10 burpees
Metcon
Metcon (AMRAP – Reps)
LONG TABATA
(Stay at each station for 4 rounds of :40 work/:20 rest)
1. Shuffle with rocket jump
2. SDLHP
3. Jack squats
4. Single arm bent over row
5. Skater jump with touch
1 minute rest between stations
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
3 x 1:00 Stations
1) Ball or light object pass
2) Plank
3) Weighted Sit-up
4) Fire hydrants
5) Side plank leg raises or Jane Fondas
6) Rest
Metcon
Metcon (3 Rounds for time)
On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Ground-to-Overhead (clean + press, curl + press, snatch)
On the 7:00…
3 Rounds:
20 Ground to Jump + Touch
20 Weighted Step-Ups (chair, box, stool)
On the 14:00…
3 Rounds:
20 Jumping Lunges
20 OH Press
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