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
CrossFit9 – At-Home Workout
Skill
3 point single leg reach (2 x 10 per side)
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.
1 rep = 3 reaches
Metcon
Metcon (AMRAP – Reps)
20 minute AMRAP:
1 minute plank
:30-1:00 wall sit or handstand hold
1 minute air squats
Score = # of air squats accumulated in 20 minutes
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
Metcon
Metcon (Time)
3 rounds for time:
400m run
15 hang power snatch
30 KB swing
L1: 45/35
L2: 95/65; G/Y
L3: 95/65-135/95; R/G
NOTE:
If you share a bar or row, you must wipe your equipment before and after every round and between athletes.
CrossFit9 – At-Home Workout
Skill
Superset
Clamshells (3 x 15)
Fire hydrants (3 x 15)
Donkey kicks (3 x 15)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
10 burpees
20 air squats
30 mountain climbers
CrossFit9 – Active Recovery Care (ARC)
Active Recovery Care (ARC)
Metcon (No Measure)
20 minutes for quality, not speed:
• 10 x sumo inchworms w/ 3-count shoulder taps
• :30 s downward dog
• 10 alternating bird dogs, 2 count hold (Advanced: same-side bird dogs)
• 5 cat-cows
• 10 alternating dead bug (Hold each extension for 3 breaths. Break if you need to.)
• 20 tuck ups
• :30 s bent knee hollow hold
Sumo inchworm
https://youtu.be/mB98Q9mFfoo
Downward dog
https://youtu.be/JmW6Ofblhtk
Bird-dog
https://youtu.be/c0D51CL69-g
Deadbug
https://youtu.be/TFuCn5aNAdY
Tuck-up
https://youtu.be/obVuc0wZoss
Bent knee hollow hold:
https://youtu.be/3S24OMoTdas
Cooldown
Warm-up (No Measure)
3-5 minutes of Box Breathing
• 3-4 count inhale
• 3-4 count hold
• 3-4 count exhale
• 3- 4 count hold
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
A.
18 minute AMRAP:
200m run
30 KB swing
30 medball clean
Upon completion of each round, rest 1 minute. Goal is to go unbroken.
B.
18 minute AMRAP:
200m run
15 thruster
30 lateral hop over bar
L1: 45/35
L2: 75/55
L3: 95/65
Upon completion of each round, rest 1 minute. Goal is to go unbroken.
Rest 4 minutes between. Wipe all equipment (including bike, rower or skier if used as sub for run). Each athlete is responsible for their own equipment.