CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (6 x 2 (R + L = 2))
Metcon
Metcon (Time)
7 rounds for time:
16/12 calorie row
12 shoulder to overhead
3/2 bar muscle up
L1: 45/35; 10 pull-ups
L2: 115/85
L3: 135/95; 5/3 bar muscle up
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
400m run
7 burpees
17 deadlift
76 lunges (body weight)
L1: KB DL OR 95/65+
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds: 20 seconds work/ 10 seconds rest)
1) push up
Rest 1 minute
2) ab roll out
Rest 1 minute
3) goblet squat
Rest 1 minute
4)!skaters with plate
Metcon (Time)
2 rounds for time:
400m run
20 KB swing
20 box jump
20 bicep curl with bar
10 calorie echo bike
L1: Y/B
L2: G/Y
L3: G/Y; 3 rounds
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 2)
5 x 10 bent over row
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
30 air squat
20 sit-up
10 power snatch
L1: 45/35 or DB snatch (10/10)
L2: 95/65
L3: 135/95
Focus on integrity of complex movements (snatch) for this workout. Keep your form.
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 2)
Metcon
Metcon (Time)
For time:
50 calorie row
Rest 2 minutes
30 clean & jerk
Rest 2 minutes
200 double unders
L1: 45/35; single under or penguin jump
L2: 105/75
L3: 135/95
**This workout is simple but spicy. Each section will focus on a single movement test. Focus on each movement, use rest wisely.
Score = total time including rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
50 DU
40 DB snatch (20/20)
30 T2B or sit-up
20 lunges (10/10)
5 strict HSPU
L1: 10/5+ body weight; single unders or penguins jumps; like push-up/wall walk
L2: 35/20+75/55
L3: 50/35+; 95/65; 10 strict HSPU
CrossFit9 – CrossFit WOD
Skill
400m Single Arm Farmer Carry (Time)
Single arm KB Farmer Carry, perform 200m on a single side before switching.
L1: B/P
L2: G/Y
L3: R/G
Followed by 5×2 (R+L=2) Turkish get up
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
2/1 ring muscle up
10 deadlift
400m backwards run or 3:00 minute echo/assault bike (20 rep)
L1: 95/65+
L2: 205/135
L3: 255/165; 2/1 strict ring muscle up
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 minute EMOM:
7 pull-ups
L1: 12 jumping pull-ups, bent over rows, or true ring rows
L2: 7 pull-ups
L3: 12 pull-ups
*This EMOM focuses on a single movement. If you’re working on getting your first pull-up, try a challenging modification. If you can string one or two together, practice consistent kipping. If mastering a new kipping style or working on stamina, L3 might be for you.
Metcon
Metcon (Time)
10 rounds for time:
7 hang power cleans
12 wallball
L1: 45/35+
L2: 105/75+
L3: 155/105+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
200m run (20 reps)
15 DB bench press
24 sit-up
L2: 50/35 +
Rest 3 minutes
12 minute AMRAP:
200m bike erg (20 reps)
15 push up
24 hollow rocks or candlesticks
Rest 3 minutes
12 minute AMRAP:
150m ski (15 reps)
15 KB swing
20 second L-hold from the bar or parallettes.
Quick HIIT: Each AMRAP is 10 minutes with 2 minutes rest between
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Push Press (3 x 3)
Push Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
300m row
25 air squat
15 power snatch
*Rest one minute after each round.*
L1: 45/35
L2: 75/55
L3: 115/85