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
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
Superset
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!
Metcon
Metcon (Time)
10 rounds for time:
5 odd object squats
10 half burpee
15 odd object sumo deadlift
20 russian twists
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
Superset
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!
Metcon
Metcon (Time)
10 rounds for time:
5 odd object squats
10 half burpee
15 odd object sumo deadlift
20 russian twists
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
Plank series:
10 plank kick throughs (L3: add a push-up)
Then, on forearms:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Rest 1:00
10 plank kick throughs (L3: add a push-up)
Then, on hands:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Want to spice it up? Add leg raises to each position.
Metcon (Time)
3 rounds for time:
50 high knees
40 ground to jump and touch
30 odd object swings
20 odd object bent over rows
10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (No Measure)
Plank series:
10 plank kick throughs (L3: add a push-up)
Then, on forearms:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Rest 1:00
10 plank kick throughs (L3: add a push-up)
Then, on hands:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Want to spice it up? Add leg raises to each position.
Metcon (Time)
3 rounds for time:
50 high knees
40 ground to jump and touch
30 odd object swings
20 odd object bent over rows
10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.