CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round
Rest 2:00
8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
Superset:
4 x 8 three-count pause march
4 x 8 three-count tempo glute bridge
4 x 8 three-count towel or slider hamstring curl
Metcon
Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
2 Jack Push Climbs, 20 Lateral Hops
4 Jack Push Climbs, 20 Lateral Hops
6 Jack Push Climbs, 20 Lateral Hops
Continue to add (2) Jack Push Climb per round
Rest 2:00
8 minute AMRAP:
2 Ground to overhead, 20 Jumping Lunges
4 Ground to Overhead, 20 Jumping Lunges
6 Ground to Overhead, 20 Jumping Lunges
Continue to add (2) Ground to Overhead per round
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
Superset
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!
Metcon
Metcon (Time)
10 rounds for time:
5 odd object squats
10 half burpee
15 odd object sumo deadlift
20 russian twists
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
Superset
4 x 15 front raise
4 x 15 lateral raise
4 x 15 single arm high pull (15R/15L)
Soup cans or jars would work well for these movements if you don’t have lighter weights available!
Metcon
Metcon (Time)
10 rounds for time:
5 odd object squats
10 half burpee
15 odd object sumo deadlift
20 russian twists
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
Plank series:
10 plank kick throughs (L3: add a push-up)
Then, on forearms:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Rest 1:00
10 plank kick throughs (L3: add a push-up)
Then, on hands:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Want to spice it up? Add leg raises to each position.
Metcon (Time)
3 rounds for time:
50 high knees
40 ground to jump and touch
30 odd object swings
20 odd object bent over rows
10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (No Measure)
Plank series:
10 plank kick throughs (L3: add a push-up)
Then, on forearms:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Rest 1:00
10 plank kick throughs (L3: add a push-up)
Then, on hands:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Want to spice it up? Add leg raises to each position.
Metcon (Time)
3 rounds for time:
50 high knees
40 ground to jump and touch
30 odd object swings
20 odd object bent over rows
10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
Superset:
4 x 10 wall-facing squat (aka squat therapy)
4 x 15 90/90 shoulder rotations
90/90s can be performed with light DBs, soup cans, or no weight at all.
Metcon
Metcon (AMRAP – Reps)
*Tabata:
1) Elevator Plank
2) Glute Bridges
3) Bench (or chair) hops
4) Flutter Kicks
1 minute to rest and transition between each station.
*A Tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
Superset:
4 x 10 wall-facing squat (aka squat therapy)
4 x 15 90/90 shoulder rotations
90/90s can be performed with light DBs, soup cans, or no weight at all.
Metcon
Metcon (AMRAP – Reps)
*Tabata:
1) Elevator Plank
2) Glute Bridges
3) Bench (or chair) hops
4) Flutter Kicks
1 minute to rest and transition between each station.
*A Tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.
CrossFit9 – Zoom LIVE WOD
Skill
Turkish Get Up (4 x 10 (5R/5L))
Using any odd object at home, alternate sides each rep and try to go unbroken.
Work up to semi-heavy sets.
Metcon
Metcon (Time)
For time:
*21*18*15*12*9*6
Strict press
V-ups or tuck-ups
*= 50 lunges
Strict press should be two-arm with odd object – like a single case of water or two jugs.
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (4 x 10 (5R/5L))
Using any odd object at home, alternate sides each rep and try to go unbroken.
Work up to semi-heavy sets.
Metcon
Metcon (Time)
For time:
*21*18*15*12*9*6
Strict press
V-ups or tuck-ups
*= 50 lunges
Strict press should be two-arm with odd object – like a single case of water or two jugs.