CrossFit9 – WOD
Skill
Metcon (Weight)
14 minute EMOM:
3 power clean
2 front squat
1 shoulder to overhead
*perform as a complex
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
4 rounds for time:
200m row
15 KB swing
20 sit-up
L1: Y/B russian
L2: G/Y russian
L3: R/G russian
3 power clean
2 front squat
1 shoulder to overhead
*perform as a complex
L1: 45/35
L2: 95/65
L3: 135/95
200m row
15 KB swing
20 sit-up
L1: Y/B russian
L2: G/Y russian
L3: R/G russian
CrossFit9 – WOD
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
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.
CrossFit9 – WOD
Skill
Bench Press (6 x 2)
Metcon
Metcon (Time)
4 rounds for time:
30 medball clean
20 knee 2 elbow
10 strict press
L1: 45/35
L2: 75/55
L3: 95/65
30 medball clean
20 knee 2 elbow
10 strict press
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – WOD
Skill
Weighted Pull-ups (3 rep max)
15 minutes to work on pull-ups, kipping styles and modifications
Metcon
Metcon (Time)
2 rounds for time:
30 thruster*
30 box jump
200m ski
20 thruster*
20 box jump
200m ski
10 thruster*
10 box jump
200m ski
L1: 45/35
L2: *(30) 45/35, (20) 75/55, (10) 95/65
L3: (30) 75/55, (20) 95/65, (10) 135/95
* weight increase as reps decrease
2 rounds for time:
30 thruster*
30 box jump
200m ski
20 thruster*
20 box jump
200m ski
10 thruster*
10 box jump
200m ski
L1: 45/35
L2: *(30) 45/35, (20) 75/55, (10) 95/65
L3: (30) 75/65, (20) 95/65, (10) 135/95
* weight increase as reps decrease
2 rounds for time:
30 thruster*
30 box jump
200m ski
20 thruster*
20 box jump
200m ski
10 thruster*
10 box jump
200m ski
L1: 45/35
L2: *(30) 45/35, (20) 75/55, (10) 95/65
L3: (30) 75/65, (20) 95/65, (10) 135/95
* weight increase as reps decrease
CrossFit9 – WOD
Metcon
Metcon (Time)
200 DU or jumping jacks
100 bodyweight lunges
90 sit-up
80 ground to jump + touch
70 russian twist w/ ball
60 push up
50/40 cal assault bike
40 DB squat clean (50/35#) or hang KB squat clean
30 v-up
20 ab roll out
200 DU or jumping jacks