WODs

CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

2R:

200 M bike erg

10 cat-cows

10 alternating bird-dogs

5 suitcase DL / side

Active Recovery Care (ARC)

Metcon (No Measure)

25 minutes for quality:

400 M bike erg (nasal breathing)

:40 GHD sit-up hold

10 Back extensions (The slower, the better!)

:40 Back extension hold

10 Suitcase Deadlifts – L

10 Suitcase Deadlifts – R
GHD sit-up hold

https://youtu.be/rPSXVkvwHVs

Suitcase deadlifts:

https://youtu.be/1hcAoywwuRI

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

7 front squat

7/3 strict pull-ups

L1: 45/35+; kipping, true ring row

L2: 115/75

L3: 185/125; 10/8 pull-ups

Metcon

Metcon (Time)

5 rounds for time:

500m bike erg

12 SH2OH

L1: 45/35

L2: 115/75+

L3: 155/105+

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5, 5 x 3)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

21 medball cleans

15 hand release push-ups

9/7 calorie echo bike

L3: deficit push-up (45# plate on each side)

Rest 3 minutes

Metcon (Time)

3 rounds for time:

12 burpees over bar

6 deadlift

2/1 ring muscle up

(6 minute time cap)

L1: 6 minute AMRAP, 12 ring dips)

L2: 205/135+

L3: 315/185+; 3/2 ring muscle up

CrossFit9 – Active Recovery Care (ARC)

Active Recovery Care (ARC)

Metcon (No Measure)

25 minute AMRAP:

• 80 M single arm farmer carry – R

• 80 M single arm farmer carry – L

• Accumulate 1:00 in a handstand hold (or DB OH hold)

•  :30 s Standing leg raise

hold – R

•  :30 s Standing leg raise hold – L
SA Farmer carries: For reference, the parking lot is 40 M long. Go good and heavy, break up your sets if you need to!

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

35 min AMRAP:

In teams of 3

15 wallballs

15 burpees

15 KB swings

*one athlete sprints a full round, then rotates to next athlete*

L1: B/P

L2: G/Y

L3: R/G

CrossFit9 – CrossFit WOD

Skill

Overhead Squat (5 x 5)

Metcon

Choose two of the following:

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

C: 50 calorie echo bike (Time)

for time

CrossFit9 – CrossFit WOD

Skill

Bench Press (1 rep max)

Bent over row

3 x 10

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Metcon (Time)

For time:

21-15-9

Calorie row

Shoulder to overhead

Rest 2 minutes

20-18-10

Front rack lunges

Pull-ups

L1: 45/35+

L2: 95/65+

L3: 165/115+

22 minute cap (with rest)

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

12 minute AMRAP:

200m sled pull (45/25+)

20 land mine thruster (L2: 45+)

20 ring row

20 V-ups

Rest 3 minutes

12 minute AMRAP:

:60 battle rope

20 KB swing

20 lateral jump over KB

20 L-hold

L2: R/G

Rest 3 minutes

12 minute AMRAP:

:60 echo bike

20 DB bench press

20 bar bicep curl

20 ab roll out

L2: 50/35+

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5; 5 x 3)

Metcon

Metcon (Time)

For time:

*10*8*6*4*2*6*8*10*

Hang power snatch

Burpees over bar

*30 double unders

L1: 45/35 or DB; 30 single unders or :30 ski

L2: 75/55+

L3: 115/85+

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

ODD: 8 HSPU

EVEN: 8 front squat

L1: 45/35, knee up

L2: 135/95+

L3: 205/135+; strict HSPU

Focus on form.

Metcon

Metcon (Time)

For time: (15 minute time cap)

1000m row (4:20 cap)

50 knee to elbow

30 power clean

L1: 45/35, knee up

L2: 105/75+

L3: 165/115+; T2B

Focus of the day: If you spend more than 4 minutes at any station, mark that as a skill to work on