CrossFit9 – CrossFit WOD
Skill
Death by wallball (AMRAP – Reps)
Starting at 2 reps, increase by 2 every minute for 10 minutes.
Rep scheme: 2-4-6-8-10-12-14-16-18-20
You may rest during the minute as long the ball doesn’t touch the floor.
Metcon
Metcon (Time)
10 rounds for time:
5 clean & jerk
200m run
L1: 45/35+
L2: 115/75+
L3: 155/105+
Finisher
200m Farmer Carry (Time)
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
16 minute EMOM:
ODD: 5 HSPU
EVEN: 5 front squat
L1: 45/35+
L2: 135/95 or 70% of your 1RM
L3: 185/125; strict deficit HSPU
Metcon
Metcon (Time)
4 rounds for time: (20 minute time cap)
400m Row
*20 KB swing
10 toes to bar/15 ab rollout/or 20 unbroken GHD
L1: *B/P
L2: *G/Y
L3: *R/G
*If you break the KB swings, run 400m.
Cash out:
200m farmer carry
CrossFit9 – CrossFit WOD
Skill
Pistol practice (No Measure)
L3: weighted pistol practice
Metcon
Metcon (AMRAP – Rounds and Reps)
25 minute AMRAP:
200m run (20 reps)
15 hang power clean
30 air squat to a ball
L1: DB clean, 20/10 + lb
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
In teams of two:
Buy in: 50 burpees
200 box jump
150 wall ball
100 calorie row
75 KB swing
50 Ground to overhead
Cash out: 50 burpees
L1: 45/35 plate.
L2.;75/55+
L3: 135/95
After cash in, start wherever you like/ break it anywhere you wish. L
40 min cap.
CrossFit9 – CrossFit WOD
Metcon
L1: 4 rounds for each workout
Metcon (Time)
5 rounds for time:
12 HSPU
40 Double under
Rest 2 minutes
L1: seated strict press; single unders
5 rounds for time:
350m row
10 pull-up
20 air squat
Rest 2 minutes
L1: pull-up progression
5 rounds for time:
200m run
25 sit-up
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata: (8R – :20 work/:10 rest)
1) Row
Rest 1 minute
2) Air squat
Rest 1 minute
3) Calorie echo bike
Rest 1 minute
4) Push-up
Rest 3-4 minutes
Metcon (Time)
For time:
100 bodyweight lunges
400m run
80 russian twists
400m run
60 KB swings
400m run
40 goblet squats
400m run
20 burpees
L2: 25/10; G/Y
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
4 x 8 bent over row
L1: 45/35
L2: 75/55
L3: 96/65
Metcon
Metcon (Time)
10*9*8*7*6*5*4*3*2*1*
Deadlift
Ring Dips
*300m bike erg or 150m ski
L1: 95/65+
L2: 185/125+
L3: 205/135; 2 ring muscle up
Finisher
November challenge
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 5)
4 x 10 bar good morning
Metcon
Metcon (Weight)
For 10 rounds, every 2 minutes complete…
14/12 calorie row (1 min cap)
5 SH2OH
Rest the remainder of the 2 minutes
L1: 45/35, SH2OH 12/10 (1 min cap)
L2: 105/75
L3: 155/105; 16/14 calorie row (1 min cap)
The goal is to push the rower.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
30 wall ball
30 box jump
30 calorie Row
30 toes to bar or ab roll
30 single arm DB hang clean & jerk
L2: 50/35 or G/Y
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
10 minutes of practice:
Double unders
Metcon
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here