CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
15-20 minutes of muscle up practice/ modifications
Metcon
Crossfit Games Open 20.5 (Ages 16-54) (Time)
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14 lb ball to 10 /9 ft.
Time cap: 20 min.
Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)
For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.
Time cap: 20 min.
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
500m row or 400m run (20 reps)
30 sit-ups
15 back squat from the floor
1 muscle up
L1: 45/35; 3 Strict pull-up, ring row from the box
L2: 115/85
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
For quality effort:
00:00 to 05:00
200m ski
12 D-Ball over shoulder
05:00 to 10:00
200m bike erg
40 air squat
10:00 to 15:00
8/6 calorie echo bike
15 burpees
15:00-20:00
200m ski
12 D-Ball over shoulder
20:00-25:00
200m bike erg
40 air squat
25:00-30:00
8/6 calorie bike echo
15 burpees
Rest 5 minutes
Finisher
Metcon (Time)
For time:
800m run
50 Russian KB swing (R/G)
50 Bicep curl with bar (45/35)
12 minute time cap
CrossFit9 – CrossFit WOD
Skill
Back Squat (5 x 5)
Metcon
Metcon (Time)
10*9*8*7*6*5*4*3*2*1*
Thruster
Ring dips
*200 m row or 150m ski
L1: 45/35 stationary dip, tricep pull down
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
EMOM for 12 minutes:
1: 5 bench press
2: 3-5 strict pull-ups
L1: 45/35+ or DB; pull-up modification/progression
L2: 75/55; 3-5 strict pull-up
L3: 185/105; 7-10 strict pull-up
Metcon
Metcon (Time)
4 rounds for time: (15 minute cap)
40 double under
30 wallball*
10 hang power snatch
L1: 45/35; 20 wallball
L2: 75/55
L3: 115/85
*unbroken
Note: The focus of this workout will be sprinting through the rounds, not going as heavy as possible.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
24 minute AMRAP:
400m run or 500m row (40 reps)
30 double under
15 push-up
12 deadlift
L1: 75/55; single under
L2: 185/125
L3: 225/155; 50 DU
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Push Press (3 x 5)
Metcon
Crossfit Games Open 20.4 (Ages 16-54) (Time)
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (10 minutes of practice )
Metcon
Metcon (Time)
5 rounds for time:
200m farmer carry
12 bench press
20 medball clean
2 rope climb
L1: Y/B; 45/35 or DB
L2: G/Y; 135/75+
L3: R/G; 165/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
4 rounds:
1 minute: Air squat
1 minute: DB hang clean & jerk (R)
1 minute: DB hang clean & jerk (L)
1 minute: Bike erg or ski
1 minute: Rest
Metcon (Time)
4 rounds:
400m run
21 KB swing
21 push-up
Rest 1 minute between rounds
L1: 3 rounds
L2: G/Y
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 3)
Metcon
Metcon (AMRAP – Reps)
3 x 4 minute AMRAP:
14 box step ups with DB or KB (farmer carry style)
12 thrusters
10 calorie row
Rest 2 minutes between rounds.
L1: 45/35 or DB thrusters; bodyweight
L2: 75/55; 10/5+
L3 95/65; 35/20+ or Y/B
Each round should be treated as a sprint.
Score = round with least # of reps