CrossFit9 – CrossFit WOD
Strength
Tempo Front Squat (4 x 4-6 reps)
3 seconds down
3 second hold
Explosive up
Warm-up is 1-2 sets, then complete working sets.
Accessory: 3 x 10/side single leg deadlift
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 12 hang power snatch
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 8 hang power snatch
Rest 90 seconds
5 minute AMRAP:
Buy-in: 500m row or ski
Then max rounds of: 10 toes to bar, 4 hang power snatch
L1: 45/35
L2: 75/55; 95/65; 115/85
L3: 95/65; 105/75; 135/95
CrossFit9 – CrossFit WOD
Stamina
1-Mile Run (Time)
Max Effort 1-Mile Run
Metcon
Metcon (Time)
For time:
Buy in: 50/40 calorie ski or 50/40 calorie echo bike
21-18-15-9
Bench press
Dumbbell sit-ups or GHD sit-ups
Cash out: 50/40 calorie echo bike or 50/40 calorie ski
L1: 45/35
L2: 135/65
L3: 155/85
CrossFit9 – CrossFit WOD
Strength
Metcon (AMRAP – Rounds)
3 rounds – (18 minute cap)
100m farmer carry
200m sled pull
2-3 minutes rest after each round
L1: B/P (25/20); 2/1 x 45 plate
L2: G/Y (50/35+); 3/2 x 45 plates
L3: R/G (75/50+); 4/3 x 45 plates
*Note: equipment sharing is required for this strength component, have athletes pair up or work in teams to go one after the other, or put them in heats. It doesn’t matter if athletes start with farmer carry or sled pull. Approximately 2-3 minutes rest after each round is ideal.
Metcon
Metcon (Time)
10 RFT: (20 minute cap)
100m run
6 deadlifts
8 pull-ups
L1: 95/65; 8 rounds
L2: 205/135
L3: 225/155; chest-to-bar
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 4-6 per leg)
Warm-up 1-2 sets, then complete 4 challenging sets
Accessory: 3 x 15 weighted good mornings
Metcon
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Rest 5 minutes
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In teams of 2…
Each partner completes a full round, then switch.
15 minute AMRAP:
100m run
8 thrusters
12 KB swings
Rest 3 minutes
15 minute AMRAP:
150m ski or row
10 medball cleans (20/14#)
10 push-ups
L1: 45/35; B/P
L2: 75/55; R/G Russian style
L3: 95/65; R/G American stylr
CrossFit9 – CrossFit WOD
Strength
Sled Push (18 minutes to find )
Heaviest Possible One Way
Metcon
Metcon (Time)
5 rounds for time:
12 Toes to bar
40 Double unders
15-12-9-6-3 Deadlifts
L1: 95/65
L2: 225/155
L3: 245/175
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 5-8 reps)
Warm-up 1-2 sets, then complete 4 challenging sets of 5-8 reps
Metcon
Metcon (Time)
For time:
50*40*30*20*10
Calorie row
*Following each round =
10 hang power snatches
25 air squats
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
28 minute AMRAP:
7/5 ring muscle-ups
10 calorie ski or echo bike
20 single arm DB hang clean + press
30 burpees
40 sit-ups
800m run
L1: 25/15
L2: 35/25
L3: 50/35
CrossFit9 – CrossFit WOD
Strength
Deadlift (4 x 4-6 reps)
Warm-up 1-2 sets, then complete 4 challenging sets of 4-6 reps.
Accessory: 3 x 14 Cossack squats
Metcon
Metcon (Time)
For time:
50 lunges*
15 squat clean (115/75)
50 lunges
12 squat clean (135/95)
50 lunges
9 squat clean (165/105)
50 lunges
6 squat clean (185/125)
*bodyweight
L1: 95/65
No L3
CrossFit9 – CrossFit WOD
Strength
Back Squat (4 x 4-6 reps )
Warm-up 1-2 sets, then hit 4 challenging sets of 4-6 reps. Try increasing weight or number of reps performed from performance history
Metcon
Metcon (Time)
4 rounds for time:
400m run
10 shoulder to overhead
15 pull-up
(23 minute cap)
L1: 45/35+
L2: 95/65+
L3: 135/95+