CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
2 rounds:
800m run or 800m ski or 1000m row
rest 3-4 minutes between
score = slowest.
*Anytime the score is slowest, we are looking for a strong effort with smart pacing. Don’t blow yourself up!
Metcon
Metcon (Time)
Buy In: 2 minute accumulated L-hold or knee raise from bar
3 rounds:
200m single arm farmer carry
30 DB step ups
30 push-up
30 wallball (20#/14#)
Cash out: 2 minute L-hold or knee raise from bar.
L1: 10/5+; B/P
L2: 35/25+; G/Y
L3: 50/35+; R/G
*The focus of this workout is core strengthening and training unilateral movements. Pick a strong pace and hold on tight.
CrossFit9 – CrossFit WOD
Skill
Push Press (5 x 5)
Metcon
Metcon (Time)
For time:
Deadlift 10-9-8-7-6-5-4-3-2-1
Pull-up 1-2-3-4-5-6-7-8-9-10
Between every round of DL & PU, perform 20 DU
L1: 45/35 or 40 single
L2: 205/135
L3: 225/155
**This workout is a classic CrossFit couplet with a cruel twist. This is a speed test that will burn out your forearms/ grip strength. Try performing your sets unbroken.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
13 minute AMRAP:
40 mountain climber
30 jump and touch
20 bicep curl with bar
10/8 calorie bike or ski
**Todays focus: Increasing body awareness. Developing strength and cardio together. Using natural & isolating movements together.
rest 5 minutes
Metcon (Time)
For time:
400m run
50 box jump
10 burpees
400m run
50 Jumping air squats
10 burpees
400m run
50 strict press with bar or DB
10 burpees
400m run
50 banded face pull
10 burpees
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 2)
4 x 10 sumo good morning with bar
Metcon
Nate (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
2 Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
L1:
2 jumping muscle up or
4 dips; 8 DB push press
Or assisted HSPU
**small gymnastic sets make this workout the perfect opportunity to practice Rx-ing a movement or trying a new modification. Pick a smart pace and stick to it. Quick transitions are key.
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
10 minute EMOM:
1 power snatch
2 OHSQ
(performed in the same minute)
L1: 45/35
L2: 95/65
L3: 135/95
*To be performed as a complex. The goal of this skill is to introduce new movements and focus on form. Each of the movements should emphasize good form over weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 calorie row
40 front rack lunge (25/25)
30 T2B
20 front squat
L1: 45/35 or KB lunge/ goblet squat
L2: 95/65+
L2: 135/95+
This workout will be a lower body burner. In this long AMRAP, go for medium intensity and quality of movement over burnout.
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
Metcon
A: Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Pick Cindy or Mary
B: Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Modifications: DB press, 2:1 air squats, ring rows
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
2 rounds:
800m run or 1000m row
Rest 3 minutes between
Score is slowest time
Metcon
Metcon (Time)
8 round for time:
6 burpees
8 thruster
30 DU
L1: 45/35; 60 single
L2: 75/55
L3: 95/65; 50 DU
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (10 x 2 (L+R = 2))
Metcon
Metcon (Time)
5 rounds for time:
100m waiter carry (50m/side without switching)
12 bench press
20 GHD Or 40 sit-up
3/1 ring muscle up
L1: 10/5 or B/P; 45/35; 20 dips
L2: 35/25 or Y/B; 135/75+
L3: 50/35 or G/Y; 185/95 or body weight; 5/3 ring muscle up
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
35 minute AMRAP:
400m run
*100 air squat
90 body weight lunges
*80 sit-up
70 russian twist with plate (feet off floor)
60 KB suitcase deadlift
*50 jumping pull-ups
40 single arm land mine press
*30 burpees
20 calorie bike (not bike erg)
(All single side movements are for total reps)
L1: P/B; 15/10+
L2: Y/G; 25/15+
L3: G/R; 45/25+
*possible starting points after the run.
CrossFit9 – CrossFit WOD
Skill
Split Press (5 x 2)
Press from Split Stance
Metcon
Metcon (Time)
4 rounds for time:
400m row
15 deadlift
20 box jump
rest 1 minute between rounds
L1: 95/65
L2: 205/135
L3: 225/155