CrossFit9 – At-Home Workout
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
Step ups or Bulgarian split squats
*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.
Metcon (AMRAP – Reps)
3 rounds x :40 work/ :20 rest each station
1. 3-count shoulder tap
2. Dead bugs
3. Wall walks or wall sit
4. Deck squats or straight leg sit-ups
Finisher
Metcon (No Measure)
5 rounds x 1 minute:
:10 fast Russian twists
:50 slow controlled sit ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute per station:
1. Sumo Squat (holding odd object arms extended)
2. Couch or box dips
3. High knees
4. Sit-ups
5. Shuffle steps with rocket jump
6. High mountain climbers
7. Bent over row (with anything heavy backpack)
8. Single leg deadlift
9. Burpees
10. Rest
CrossFit9 – At-Home Workout
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute per station:
1. Sumo Squat (holding odd object arms extended)
2. Couch or box dips
3. High knees
4. Sit-ups
5. Shuffle steps with rocket jump
6. High mountain climbers
7. Bent over row (with anything heavy backpack)
8. Single leg deadlift
9. Burpees
10. Rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
1000m row or 800m run
50 back rack lunges (25/25)
30 pull-ups
*NO sharing or changing pull-up bars or barbells. Rowers must be wiped between rounds.
L1: bodyweight
L2: 75/55
L3: 95/65
CrossFit9 – At-Home Workout
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Or two+ mile bike. (Fast!)
Metcon
Metcon (Time)
4 rounds for time:
10 push ups
20 single arm high pull (can use cans or jugs if you don’t have dumbbells)
30 ground to jump and touch
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
50 double under
15 deadlift
30 air squat
L1: 75/55; single under
L2: 185/125-205/135
L3: 255/175-315/225; 100 double under
CrossFit9 – At-Home Workout
Skill
Plank (No Measure)
Accumulate 5 minutes in any style plank hold
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 6 minute AMRAP:
200m run (or 10 burpees)
20 good mornings
20 overhead squats with PVC or broom
2 minutes rest between AMRAPs
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
7 rounds x 1 minute stations:
1. Slam balls
2.KB goblet lunges
3. Skater to target (One side of floor mat to the other)
Rest 4 minutes
Metcon (Time)
For time:
800m run
50 burpees
CrossFit9 – At-Home Workout
Skill
Metcon (No Measure)
Superset:
Farmer carry 3 x 25ft
Front rack carry 3 x 25ft
Overhead carry 3 x 25ft
Using home objects like a laundry detergent jug or milk jug
Metcon
Metcon (Time)
3 round for time:
25 ft. Bear crawl (can pull an object if you want to)
25 shoulder taps (per side)
25 v-ups or tuck ups
25 jumping lunges (per side)
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 minute EMOM:
Pull-ups
L1: 10 jumping pull-ups or ring rows
L2: 4-7 pull-ups
L3 10 chest to bar pull-ups
Metcon
Metcon (Time)
For time:
800m run
30 clean & jerk
100 box jump
800m run
(25 minute time cap)
L1: 45/35
L2: 95/65-135/95
L3: 155/105-185/125