CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m farmer carry
20 goblet split lunges
20 heavy KB swings
20 heavy KB/DB sumo deadlift
L1: B/P
L2: G/Y
L3: R/G
Metcon (AMRAP – Reps)
10 minute EMOM:
30 second ski sprint or row
Score = Total accumulated calories
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 4)
Accessory: 3 x 15 banded tricep push-downs
Push Jerk (3 x 2)
Metcon
Metcon (Time)
For time:
27-21-15-9
Calorie echo bike or ski
Deadlift
Handstand push-up
L1: 95/65
L3: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Tempo Front Squat (5 x 4)
3 seconds down
3 second hold
Explosive up
Accessory: 3 x 12 Single leg deadlift
Metcon
Crossfit Games Open 18.3 (Ages 16-54) (Time)
2 rounds for time of:
100 double-unders
20 overhead squats 115/80 lb
100 double-unders
12 ring muscle-ups
100 double-unders
20 dumbbell snatches 50/35 lb
100 double-unders
12 bar muscle-ups
Time cap: 14 minutes
It’s almost Open season. Approach these workouts with your goals in mind. Are you looking to Rx in the Open? Try the Rx 18.3 workout. Are you just trying to get a sweat in for 14 minutes? Scale accordingly! The official Open scaled workout is below (feel free to adjust based on your needs!).
Crossfit Games Open 18.3 Scaled (Ages 16-54) (Time)
2 rounds for time of:
100 single-unders
20 overhead squats 45/35 lb
100 single-unders
12 chin-over-bar pull-ups
100 single-unders
20 dumbbell snatches 35/20 lb
100 single-unders
12 chin-over-bar pull-ups
Time cap: 14 minutes
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds)
In teams of 2; 30 minute AMRAP:
Buy in: 1 mile run (together)
Immediately into as many rounds as possible of…
10 wallballs
6 HSPUs
3 hang power cleans
(Partner 1 completes one full round, then switch to partner 2, and so on)
Cash out: 4K bike erg (85+ RPM)
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Skill
Tempo Overhead Squat (5 x 5)
3 count down
3 count hold
fast up
Accessory: 3 x 8 (per side) bottom-up KB press
Metcon
Metcon (Time)
For time:
50 calorie echo bike
70 alternating DB snatch
90 sit-ups
1000m ski or row
L1: 25/15+
L2: 35/25+
L3: 50/35+
Athletes may start at the bottom and work up or the top and work down.
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
General scheme to follow when attempting a new 1RM…
Warm-up Set 1 (4-5 reps): 50% 1RM
Warm-up Set 2 (4-5 reps): 60% 1RM
Warm-up Set 3 (2-3 reps): 70% 1RM
Warm-up Set 4 (1-2 reps): 75-85% 1RM
Warm-up Set 5 (1 rep): 90-95% 1RM
Attempt New 1RM: 100-105%+ 1RM
Metcon
Metcon (Time)
5 RFT:
350m ski or 400m row
12 shoulder to overhead
12 burpees over bar
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (5 x 2 (per side))
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m run
30 KB swings
200m heavy d-ball carry
10/8 strict pull-ups or rack pull-ups
L1: B/P; 30+lb Dball
L2: G/Y; 50+lb Dball
L3: R/G (Russian); 60+lb Dball
CrossFit9 – CrossFit WOD
Skill
Strict Press (3 x 5)
Accessory: 3 x 12 lateral raise
Push Press (3 x 3)
Metcon
Metcon (Time)
5 RFT:
8 Deadlift
12/10 Calorie Echo bike
15 MB clean (20/14#)
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 2)
Accessory: 3 x 10 rower in-outs (per leg)
Metcon
Metcon (Time)
For time:
Buy in: 1000m row
30-20-10
KB swing
Pull-up
Burpees
Cash out: 800m run
L1: B/P; 25/20+
L2: G/Y; 50/35+
L3: R/G; 70/50+
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk Complex (In 10 minutes EMOM: work up to heavy singles)
2 Cleans + 1 Jerk
Squat or power
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
2*4*6*8*10*12*14
Back rack reverse lunges
*200m run
Rest 2 minutes
10 minute AMRAP:
8 bench press
200m ski
L1: 45/35
L2: 95/65+
L3: 135/95+