CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 8)
Cossack squat: 3 x 10 per side
Metcon
Metcon (Time)
3 RFT:
400m ski or row
15 power snatches
25 KB swings
L1: 45 / 35
L2: 95 / 65
L3: 115 / 85
CrossFit9 – CrossFit WOD
Metcon
Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans
Men: 185 lb.
Women: 125 lb.
Scroll for scaling options.
Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.
Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans
Men: 135 lb.
Women: 95 lb.
Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans
Men: 75 lb.
Women: 55 lb.
To learn more about Havana click here
Finisher
Metcon (AMRAP – Reps)
5 minute AMRAP:
10 alternating v-ups
15 sit-ups
20 russian twists
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute EMOM:
2 split jerks
Metcon
Metcon (Time)
4 rounds for time:
12/10 calorie echo bike or 14/12 calorie ski
12 front squats
12 pull-ups
L1: 45/35
L2: 115/85
L3: 115/85; 5 rounds
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 10 single leg deadlifts per leg
Metcon
Metcon (AMRAP – Reps)
For time:
800m run
60 box jumps
40 sumo deadlift high pull
15/10 ring muscle ups
L1: 45/35; ring dips or 2:1 push-ups
L2: 95/65
L3: 115/85
Metcon (AMRAP – Reps)
For time:
800m run
60 box jumps
40 sumo deadlift high pull
20/14 ring muscle ups
L1: 45/35; ring dips or 2:1 push-ups
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
25 minute AMRAP:
40 back rack lunges
20 toes to bar
40 calorie row
20 devil press
L1: 45/35; 15/10+
L2: 75/55; 35/25+
L3: 115/85; 50/35+
CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
Accessory: 3 x 12 banded bent over rows
()
Metcon
Metcon (Time)
10 rounds for time:
5 squat cleans
10/8 calorie echo bike or 12/10 calorie ski
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Handstand Practice (15 minutes to practice)
Get upside down!
Wall handstands
Stationary handstands
Handstand push-ups
Handstand walks
Metcon
Metcon (Time)
For time:
21 hang power snatches
200m run
21 burpees over bar
200m run
15 hang power snatches
200m run
15 burpees over bar
200m run
9 hang power snatches
200m run
9 burpees over bar
200m run
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
4 rounds for time:
3 rope climbs
15 KB swing
21 calorie ski or echo bike
100m farmer carry
L1: B/P; 2:1 ground to standing
L2: G/Y
L3: R/G; legless
CrossFit9 – CrossFit WOD
Skill
Front Rack Lunge (5 x 6 (per leg))
Accessory: 3 x 15-20 frog pumps
()
Metcon
Metcon (AMRAP – Reps)
5 minute AMRAP:
Buy-In: 400m run
Max rounds of:
12 back squats (105/75)
12 chin over bar pull-ups
Rest 2 Minutes
5 minute AMRAP:
Buy-In: 400m run
Max rounds of:
9 back squats (115/85)
9 chest to bar pull-ups
Rest 2 Minutes
5 minute AMRAP:
Buy-In: 400m run
Max rounds of:
6 back squats (135/95)
6/4 bar muscle ups
L1: 45/35; 75/55; 95/65; ring rows or jumping pull-ups
L2: 105/75; 115/85; 135/95
L3: 115/85; 135/95; 165/115
CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 3)
Accessory: 3 x 12 banded face pulls
Push Jerk (3 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
500m row
15 deadlifts
5 wall walks
L1: 95/65; 5 inchworms with push-up or scaled height wall walks
L2: 205/135
L3: 225/155