CrossFit9 – CrossFit WOD
Single Modality
Row or run efforts (Time)
3 x 400m run or 500m row
1:1 rest
Score = slowest time
Metcon (AMRAP – Rounds and Reps)
22 minute AMRAP:
500m bike erg
50ft DB or KB rack walking lunges
25 abmat sit-ups
15 DB bench press
L1: 25/15+
L2: 35/25+
L3: 50/25+;GHD sit-ups or DB sit-ups
CrossFit9 – CrossFit WOD
Strength
Push Press (4 x 3)
Accessory: 3 x 12 single arm high pull
Metcon (AMRAP – Reps)
15 minute AMRAP:
2*4*6*8*10*etc
Deadlift
Wall walks
*100m run or 250m bike erg
L1: 95/65+
L2: 225/155
L3: 245/175
*Score = total reps (not counting run or bike – note bike or run in comments)
CrossFit9 – CrossFit WOD
Strength
Back Squat (20 minutes to work up to today’s 1RM)
Metcon
CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 95lb/65lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Time cap: 12 minutes, including 3-minute rest
period
CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)
3 rounds of:
10 snatches 65lb/45lb
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 chin-over-bar pull-ups
12 bar-facing burpees (may step over bar)
Time cap: 12 minutes, including 3-minute rest
period
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
800m run or 1000m row
40 squat cleans
60 KB swings
40 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 4 with a pause at the bottom of each rep)
Accessory: 3 x 12 banded pull aparts
Metcon (Time)
2 rounds for time:
100 double unders
50 calorie bike erg
40 single arm DB hang clean and press
30 DB sit-ups
L1: 15/10+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (4 x 3)
Accessory: 3 x 12 sissy squats
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
6 calorie ski or echo bike
9 pull-up
12hang power snatch
L1: DB or 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m sled pull
10 front squats
15 ring dips
20 box jump overs
L1: 45/35
L2: 95/65; 3×45/2×45
L3: 135/95; 4×45/3×45
Single Modality
Metcon (AMRAP – Reps)
4 x 60 second max calorie echo bike sprint
3 minutes rest between each sprint
Score = total calories over 4 efforts
CrossFit9 – CrossFit WOD
Strength
Back Squat (5 x 2)
Accessory: 3 x 12 banded hamstring curls or foam roller curls
Metcon (Time)
5 rounds for time:
250m run
15 toes to bar
10 shoulder to overhead
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Push Press (4 x 4)
Accessory: 3x 10 single arm high pull
Metcon
CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
CrossFit Games Open 16.4 and 17.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
28 minute AMRAP:
50 medball clean
50 alternating DB snatch
50 box jumps
50 DB sit-ups
L2: 35/35+
L3: 50/35+