WODs

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

30 minute AMRAP, in teams of 2:

200m sled pull

100 KB swing

100 wallball

100 sit-up

Note: in case of rain, sub 200m sled pull w/ 100 slam ball.

CrossFit9 – CrossFit WOD

Skill

Front Squat (5 x 5 @ 80%)

Metcon

Metcon (AMRAP – Reps)

8 rounds x 2 minute AMRAP:

Buy in: 15 calorie row

Max thrusters

Rest 1 minute between rounds

L1: 45/35

L2: 75/55

L3: 95/65

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

EMOM 21: (:30 work/:30 rest – alternating)

1. hang power snatch

2. overhead squat

3. double under

L1: 45/35

L2: 95/65

L3: 135/95

Metcon

Metcon (Time)

For time:

10-9-8-7-6-5-4-3-2-1

Devil presses

Toes to bar

L1: burpees, knee-ups

L2: 35/20+

L3: 50/35

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Reps)

4 rounds x :45 work/ :15 rest

1. sled push

1 minute rest

2. hammer hit

1 minute rest

3. ski

1 minute rest

4. squat throws with slam ball

1 minute rest

5. echo bike

1 minute rest

6. plank

1 minute rest

7. battle rope

1 minute rest

8. shoulder tap

1 minute rest

9. leg raise

Stay at same station for 4 full rounds, rest 1 minute between stations.

CrossFit9 – CrossFit WOD

Skill

Back Squat (1×10@65%; 1×8@75%; 1×6@80%; 2×3@85%; 2×2@90%)

Rest 1:30-2:00 between sets

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

L1:: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

6 minutes for quality:

100 M ski, easy pace

:30 s downward dog, pedal feet

5 cat cows

10 alternating bird dogs

10 alternating sampson lunges

Active Recovery Care (ARC)

Metcon (No Measure)

20 minutes for quality:

• 6 Half Kneeling Pallof Press / side.

On each press, hold for 3 breaths.

• 12 Alternating deadbugs

On each extension, hold for 3 breaths. You will likely have to break these up to keep quality reps.

• 12 Arrested Supermans

2 count hold at the top of each rep.

1 minute D-Ball march

No backbending. Keep the D-Ball at chest level, not by your belly button.
Half Kneeling Pallof Press

https://youtu.be/NL3-t2qfZaM

Arrested Superman

https://youtu.be/WLbgib8o86w

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (1 rep max)

Metcon

Metcon (Time)

3 rounds for time:

400m run or 2:00 echo bike (250+ watt)

15 deadlift

500m row

15 ring dips

L1: 75/55+; pick a challenging scaling option

L2: 185/125; dips + 2/1 muscle ups

L3: 225/155; 5/3 ring muscle ups

CrossFit9 – CrossFit WOD

Metcon

Complete Cindy, then rest 10 minutes.

Then, pick A or B.

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L3: “Fat Cindy” – wear a weighted vest

A: 800m Run (Time)

Max Effort 800m Run

B: 1000m Row (Time)

Max Effort 1000m Row

CrossFit9 – CrossFit WOD

Skill

Metcon (No Measure)

14 minute EMOM:

ODD: Turkish get up (1R/1L)

EVEN: 10 pistols (5/5)

L2: G/Y

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP:

60 double under

50 calorie row

40 box jump

30 deadlift

20 HSPU

L1: 75/55; single unders

L2: 185/125-215/150

L3: 225/155

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 3)

3 x 12 bent over row

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

3 rounds for time:

800m run or 1000m row

15 overhead squat

15 chest to bar

L1: 45/35

L2: 75/55

L3: 95/65