CrossFit9 – 9FIT
Metcon
Metcon (AMRAP – Reps)
6 minute AMRAP:
150m ski or 100m run (in case of rain, 30 seconds of high knees)
20 wallball chest pass
20 OH wallball tricep toss
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
12 push-ups
12 KB bent over row
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
20 single leg sit-ups (10R/10L)
10 double KB press
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
12 ab rollers
12 ring rows
Rest 1 minute
6 minute AMRAP:
150m ski or 100m run
20 Russian twists with WB
20 mountain climbers (20R/20L)
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (5 x 5 per leg)
Complete all reps on weaker side, then stronger side.
Accessory: Dumbbell Romanian Deadlift 3 x 10
Metcon
Metcon (Time)
6 rounds for time:
30 double unders
20 hand release push-ups
10 back squats
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2…
28 minute AMRAP:
40 calorie echo bike
30 power snatches
40 calorie ski
30 sumo deadlift high pulls
400m run (together)
30 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Carry Complex (Time)
SKILL
3-4 Rounds:
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
(Try to go unbroken within the round)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
20 minute cap
Metcon
Metcon (Time)
3 rounds for time:
2-way sled push*
20 sit-ups
15 bench press
5 rope climbs
L1: 45/35
L2: 95/65; 2×45/1×45
L3: 135/95; 3×45/2×45
*in case of rain, sub 50ft quadruped plate push
CrossFit9 – CrossFit WOD
Skill
Spend 15 minutes working toward max height box jump + max weighted pull-ups
Max Height Box Jump (Distance)
Max Height Box Jump
15 minutes to find
Weighted Pull-ups (1 rep max)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m run or 24/21 calorie echo bike
15 handstand push-ups
12 hang squat cleans
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
2,000m row
80 wallballs (20/14#)
60 KB swings
40 calorie echo bike
20 shoulder to overhead
L1: 45/35
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Skill
Front Squat (20 minutes to build to 1 rep max)
Metcon
CrossFit Games Open 17.2 (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
CrossFit Games Open 17.2 Scaled (AMRAP – Reps)
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
CrossFit9 – CrossFit WOD
Metcon
Perform Strict Press and Lateral Raise as Superset. Finish with Pendlay row
Strict Press (3 x 5)
3 x 10 (per arm) leaning lateral raise between sets
Pendlay Row (3 x 8)
Metcon
Metcon (Time)
For time:
10-8-6-4-2-4-6-8-10
Deadlift
Ring dips
Calorie ski or row
L1: 95/65; box dips, toe assisted ring dips, strict push-ups
L2: 205/135
L3: 255/185
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Teams of 2…
25 minute AMRAP:
40 front rack lunges
40 push press
20 strict pull-ups
40 calorie bike erg or ski
40 sit-ups
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Sled Push (Across parking lot)
Heaviest Possible One Way
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
200m run
20 single arm DB thruster (10R/10L)
Max burpees box jump overs
L1: 15/10+
L2: 35/25+
L3: 50/35+
90 seconds rest between AMRAPs
Score = total number of burpee box jump overs over four rounds