210224

February 24, 2021

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

210223

February 23, 2021

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

210222

February 22, 2021

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

210220

February 20, 2021

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

210219

February 19, 2021

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.

210218

February 18, 2021

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

210217

February 17, 2021

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

210215

February 15, 2021

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

210212

February 12, 2021

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+

210211

February 11, 2021

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+