CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
6 rope climbs
30 push-ups
30 sit-ups
400m run
Can be done with partner or individually
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
6 rope climbs
30 push-ups
30 sit-ups
400m run
Can be done with partner at speed, or work individually
L3: GHD sit-ups; deficit push-ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP
6 rope climbs
30 push-ups
30 sit-ups
400m run
Can be done with partner at speed, or work individually
L3: GHD sit-ups; deficit push-ups
CrossFit9 – CrossFit WOD
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) clapping / explosive
2) ring push-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-3-3-1-1-1)
Accessory:
Single Arm DB Row x 5 per arm between sets
Metcon
Metcon (Time)
For time
21-18-15-12 reps of:
Cal row
Hang cleans
L1: 45/35
L2: 115/75
L3: bodyweight cleans
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) clapping / explosive
2) ring push-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-3-3-1-1-1)
Accessory:
Single Arm DB Row x 5 per arm between sets
Metcon
Metcon (Time)
For time
21-18-15-12 reps of:
Cal row
Hang cleans
L1: 45/35
L2: 115/75
L3: bodyweight cleans
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) clapping / explosive
2) ring push-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-3-3-1-1-1)
Accessory:
Single Arm DB Row x 5 per arm between sets
Metcon
Metcon (Time)
For time
21-18-15-12 reps of:
Cal row
Hang cleans
L1: 45/35
L2: 115/75
L3: bodyweight cleans
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) clapping / explosive
2) ring push-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-3-3-1-1-1)
Accessory:
Single Arm DB Row x 5 per arm between sets
Metcon
Metcon (Time)
For time
21-18-15-12 reps of:
Cal row
Hang cleans
L1: 45/35
L2: 115/75
L3: bodyweight cleans
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) clapping / explosive
2) ring push-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-3-3-1-1-1)
Accessory:
Single Arm DB Row x 5 per arm between sets
Metcon
Metcon (Time)
For time
21-18-15-12 reps of:
Cal row
Hang cleans
L1: 45/35
L2: 115/75
L3: bodyweight cleans
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) clapping / explosive
2) ring push-ups
CrossFit9 – CrossFit WOD
Strength
Bench Press (5-5-3-3-1-1-1)
Accessory:
Single Arm DB Row x 5 per arm between sets
Metcon
Metcon (Time)
For time
21-18-15-12 reps of:
Cal row
Hang cleans
L1: 45/35
L2: 115/75
L3: bodyweight cleans
Push-ups – Variations
Different variations of push-ups
Push-ups – Variations (Checkmark)
Experiment with each variation; try 2-3 sets of each. Stop before full muscle failure
1) clapping / explosive
2) ring push-ups