CrossFit9 – CrossFit WOD
Metcon
A: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
200m run
24 jumping deadlift with landmine (goal is to go unbroken)
24 banded bicep curl
L2: 45/25; Green/blue band
Rest 2 minutes
B: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
300m ski
24 plate clean & jerk
24 russian twist
L2: 45/25
Rest 2 minutes
C: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
300m row
24 hop over penalty box
24 leg raise over penalty box
Rest 2 minutes
D: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
300m bike erg
24 sand bag worm
24 v-up or hollow rock
CrossFit9 – CrossFit WOD
Skill
Back Squat (2×10 @60%; 2×8@70%; 2×6@75%; 2×4@80%; 2×2@85%)
Metcon
Metcon (Time)
3 rounds for time:
1000m bike erg (2:00-2:30)
+ 3 rounds:
*8 Deadlift
*6 Front squat
*4 SH2OH
*barbell rounds should be unbroken. Every time you break, 4 burpees over bar.
L1: 45/35-85/55
L2: 95/65-115/85
L3: 135/95-165/125
Each full round includes 3 barbell rounds.
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (3 x 5; 5 x 3)
3 x 12 banded face pulls between sets
Metcon
Metcon (AMRAP – Reps)
19 minute AMRAP:
21 Calorie row
15 Toes to bar
9 Squat snatch
L1: 45/35; Knee-up, hollow rock, or ab rollout.
L2: 95/65+
L3: 115/85 +
Approach this as an Open-style workout. Keep a good pace on the row, averaging at least 800 cal/hr.
Keep the midline active, your grip will be challenged.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 3, 1 person works at a time:
30 minute AMRAP:
100 Double under
45 Pull-ups
30 Calorie echo or ski
45 Hang power snatch
30 Devil press
400m run as a team
L1: 45/35
L2: 95/65
L3: 115/85
Scale devil press as necessary.
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
50 wallball
40 calorie row
30 hang power clean
20 burpee box jump over
10/8 bar muscle up
L1: 45/35 (sub bent over row for muscle up)
L2: 115/85 +
L3: 165/125+
CrossFit9 – CrossFit WOD
Skill
Back Squat (1×10@60%; 1×8@70%; 1×6@75%; 2×4@80%; 2×3@85%)
Rest 1:30 to 2:00 between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
80m sled push (2-way parking lot)
21 deficit push-up
15 deadlift
Small sled: 3×45; Large sled: 2×45
L1: 95/65 or KB deadlift
L2: 185/125+
L3: 275/175+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds of :20 work/:10 rest)
1. Row
2. Slam ball
3. Mace thruster
4. Strict press with bar
1 minute rest between
Rest 4-5 minutes
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
200m farmer carry
10 man makers
20 V-ups
30 hammer hit
L2: 35/25
10 minute AMRAP:
200m farmer carry
10/8 calorie bike or 14/12 calorie ski
20 burpees
30 landmine twist
L2: 25/15
CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
250 M easy ski
10 sumo inchworm
5 lateral step ups onto box
10 eccentric ankle dorsiflexion / side
10 sciatic nerve glide / side
Active Recovery Care (ARC)
Metcon (No Measure)
4 supersets:
8 front rack step ups – R
8 front rack step ups – L
10 romanian deadlifts
10 reverse hypers
40 calf raise walk steps
Front Rack step ups:
https://youtu.be/VFXG4ptR_tg
Romanian Deadlift:
https://youtu.be/37ZgW2HQ8LQ
Reverse Hyper:
https://youtu.be/7MthYct8yxQ
Cal Raise Walk https://youtu.be/b_4tgnMGmps
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
Snatch complex
1 Snatch deadlift
1 Power snatch
1 Hang squat snatch
L1: 45/35 + (focus on form)
L2: 95/65+
L3: 135/95+
Metcon
Metcon (Time)
5 rounds for time:
500m bike erg
15 back squat
3/2 ring muscle up
L1: 45/35; 10 dips (these should be challenging – they are not meant to be unbroken)
L2: 105/75+
L3: 135/95+; 5/3 ring muscle up
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (3 x 5, 5 x 3)
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
Buy in: 400m run or 500m row (2:15 cap)
Then, in remaining time…
6 clean & jerk
10 toes to bar
L1: 45/35, candlestick, hollow rock, knee up.
L2: 105/75+
L3: 155/105+
Rest 2 minute between AMRAPs
(Score is total reps in four rounds of clean & jerk and toes to bar)