CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 6-8 reps with 3 second pause a top)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 10 banded dead bugs
Metcon
Metcon (2 Rounds for reps)
10 minute AMRAP:
2-way parking lot sled push
12 front rack lunges
20 lateral hops over bar
Rest 2 minutes
10 minute AMRAP:
15/12 calorie ski
12 sumo deadlift high pull
20 air squats
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – 9FIT
9FIT Lower Body
Metcon (AMRAP – Reps)
4 Rounds of:
30 Seconds: Double DB clean
1 Minute: Burpees
30 Seconds: Double DB overhead press
1 Minute: Mountain climbers
Rest 2-3 minutes
4 Rounds of: (all same weight – determined by raises – try to go unbroken)
30 seconds: Bench hops
1 minute: DB bench press or squeeze press
30 seconds: Bench dips
1 minute: DB skull crushers
Finisher:
7 minute AMRAP:
10 v-ups or tuck-ups
20 single leg sit-ups (10R/10L)
30 bicycles
CrossFit9 – CrossFit WOD
Strength
Strict Press (4 x 3-5 reps)
Accessory: 3 x 12 lateral raise
Metcon
Metcon (Time)
For time:
1*2*3*4*5*6*7*8*9*10*
deadlift
handstand push-up
*30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (7 Rounds for reps)
10 minute EMOM:
strict pull-ups
L1: 7/5 rack pull-ups
L2: 5/3 strict pull-ups
L3: 3/1 bar muscle-up
Metcon (AMRAP – Reps)
12 minute alt EMOM:
1: 6 back squats
2: calorie bike
L1: 95/65+; 9/6 calorie echo bike or 12/8 high damper erg
L2: 135/95; 10/7calorie echo bike or 14/10 high damper erg
L3: 205/135/; 12/8 calorie echo bike or 16/12 high damper erg
Score = total reps
Rest 3-4 minutes
1000m Row (Time)
Max Effort 1000m Row
CrossFit9 – CrossFit WOD
Strength
At least 20 minutes
Bench Press (4 x 2-3 reps)
Heavier than last week.
Accessory 3 x 15 straight arm banded lat pushdown
Metcon
Metcon (Time)
8 rounds for time of:
200m run or 500m bike erg (80+ RPM)
3 hang power cleans
L1: 45/35+
L2: 135/95+
L3: 185/125+
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 6-8 reps)
Accessory: 3 x 15 good mornings with band, DB, or bar
Metcon
Metcon (Time)
4 RFT:
400m run
8 shoulder to overhead
8 burpee box jumps
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
32 minute AMRAP:
50 DB snatch
50 calorie echo bike
50 air squat
50 push-ups (L3: HSPUs)
50 calorie ski
50 sit-up with DB
*400m run
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
30 double unders
8 deadlifts
10 toes to bar
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6-8 reps)
4 x 15 banded lateral steps each leg
Metcon
Metcon (Time)
10 rounds for time:
3 squat cleans
10/8 calorie echo bike or ski
L1: 45/35
L2: 115/85
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
35 minute AMRAP:
200m sled pull**
20 Dball over shoulder
30 box jump overs
40 KB swings
L1: Y/B; 2/1 x 45# plates; 40/30+
L2: G/Y; 3/2 x 45# plates; 70/50+
L3: R/G; 4/3 x 45# plates; 80/60+
** in case of rain, 20/15 calorie echo bike