CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (10 minutes of practice )
Metcon
Metcon (Time)
For time:
1 mile run or 2000m row (500m pace between 1:40-2:30)
45 back squat
45 HSPU
1 mile run or 2000m row
(30 minute cap)
L1: 2000m ski or 4000m bike erg at 90rpm 45/35
L2: 135/95
L3: 185/125; strict HSPU
CrossFit9 – CrossFit WOD
Skill
Bench Press (2×5 @ 65%, 2×3 @ 75%, 2×2 @ 85%, 3×1 @ 95%)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
30 double under or 60 jumping jacks
15 wallball
10 T2B
L3: 50 DU, 30 wallball, 20 T2B
Rest 4 minutes
Metcon (Time)
4 rounds for time:
5 clean & jerk
10 pull-ups
L1: 8 min AMRAP; 45/35; ring row
L2: 95/65+
L3: 135/95 (reps should be touch and go)
8 minute cap
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP;
250m row
10 KB swing
20 slam balls
30 mountain climber
Rest 5 minutes
20 minute AMRAP:
150m ski
10 DB strict press
20 air squats
30 sit-ups
CrossFit9 – CrossFit WOD
Skill
Strict Press (5 x 3)
Push Press (3 x 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
23 minute AMRAP:
200m farmer carry
21 calorie bike erg or ski
15 deadlift
9 burpees
L1: B/Y 45/35+
L2: G/Y 205/135
L3: R/G 225/155
CrossFit9 – CrossFit WOD
Skill
Front Squat (1 rep max)
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
Buy in: 200m run
8 hang power clean
8 front squat
16 push-up
Rest 2 minutes between rounds
L1: 45/35
L2: 95/65
L3: 125/85
CrossFit9 – CrossFit WOD
Warm-up
Warm-up (No Measure)
2R:
1 minute Echo Bike
10 PVC pass through
10 Sumo Inchworm
10 hip windups / side
:20 supine hang from rig
PVC Pass through:
https://youtu.be/fN84_sH7sAM
Sumo Inchworm:
https://youtu.be/mB98Q9mFfoo
Hip Windups
https://youtu.be/_Uzri8eMiC4
Supine hang:
https://youtu.be/ySahRbhZY-E
Warm-up (No Measure)
With a bare barbell or PVC:
2 hang power cleans
+ 2 front squats
+ 2 jerks
Weightlifting
Power Clean (Work up to today’s 1RM. Then 2×2 at 80%)
Max 2 misses total, or 25 minutes of work.
Front Squat – Jerk Complex (1 x 1 @ 70% 1RM C&J, 2 x 1 @ 80%, 1×1 @ 85%)
2 Front Squat
+ 1 Jerk
Accessory Exercises
Metcon (No Measure)
3R for quality:
5 Bent-over YTW’s
10 single arm bent over KB row – L
10 single arm bent over KB row – R
15 single arm Russian KBS – L
15 single arm Russian KBS – R
Bent-over YTWs:
https://youtu.be/AI7WCxq0QD0
Single arm bent over row: https://youtu.be/X-3g-63IRJk
Single Arm Russian KBS: https://youtu.be/Q3aCjk4b2q0
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
In teams of 2…
200m sled pull (2×45)
30 SH2OH
30 pull-ups
L1: 45/35+ or DB
L2: 95/65
L3: 135/95
Scale as appropriate
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM (:30 work/:30 rest):
ODD: HSPU
EVEN: double unders
Metcon
Metcon (Time)
8 rounds for time:
100m run
10 SDLHP
30 air squats
L1: 45/35 or KB
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Front Squat (2×5 @ 70%, 2×3 @ 80%, 2×2 @ 90%)
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
15 wall ball (20/14#)
15 KB swing
15 sit-ups
L1: B/P+
L2: G/Y
L3: R/G
Rest 4 minutes
Metcon (Time)
3 rounds for time:
9 burpees over bar
6 squat clean
3 bar muscle up
L1: 8 minute AMRAP; 45/35 + or power clean, 2:1 pull-ups or ring row
L2: 115/75+
L3: 135/95+
8 minute cap
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m run
20 KB swing
20 KB lunges
20 alternating mace squat
20 L-hold from the bar
:20 D-ball march
Rest 5-7 minutes
20 minute AMRAP:
20 calorie bike erg
20 plate clean & jerk
20 russian twists
20 mountain climber
20 shoulder taps
20 ground to jump & touch