CrossFit9 – CrossFit WOD
Skill
Rear Foot Elevated Split Squat (4 x 6 per leg)
Aka. Bulgarian Split Squat
https://youtu.be/i6a0MwviAXU
4 x 10 RDLs
Metcon
Metcon (AMRAP – Reps)
For time:
50 calorie row
50 push press
50 box jump
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Strict Pull-up EMOM (Score = total reps)
12 minute EMOM:
3+ strict pull-ups
L1: 5+ rack pull-ups or true ring rows
L2: 3+ strict pull-ups
L3: 5+ strict pull-ups
Metcon
Metcon (Time)
20 minute AMRAP:
21 back squat
15 push-ups
9 calorie echo bike
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
1. 10 minute AMRAP:
Partner A:
6 Pull-ups
12 Single arm OH DB lunges (6R/6L)
Partner B: Calorie ski
Partners A & B alternate after 1 full round
3 minutes rest
2. 10 minute AMRAP:
Partner A:
6 Push-ups
12 Alt DB snatch (6R/6L)
Partner B: Calorie bike erg
Partners A & B alternate after 1 full round
3. Finisher:
1 mile run with plate. Trade between partners
L1: 25/15+
L2: 35/25+
L3: 50/35+
CrossFit9 – CrossFit WOD
Skill
Sled Push (In 15 minutes)
Heaviest Possible One Way
Metcon
Metcon (Time)
8 rounds for time:
3 Hang squat cleans
6 Shoulder to overhead
9 Hollow rocks
L1: 45/35
L2: 95/65
L3: 10 rounds; 135/95
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (5 x 4)
3 x 15-20 banded glute bridges
Metcon
Metcon (Time)
For time:
15 back squat
30 calorie ski or row
90 wallballs (20/14#)
200 double unders
400m farmer carry
L1: 45/35; Y/B
L2: 135/95; G/Y
L3: 185/125; R/G
CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
Parallette Shoot-Through: https://www.youtube.com/watch?v=sZ9fP4iOmFs
Muscle-up scaling: https://www.youtube.com/watch?v=kQVOD7wPIns
Transition drills: https://www.youtube.com/watch?v=rUUs0GKR4R8
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
CrossFit9 – CrossFit WOD
Skill
Snatch Complex (14 minute EMOM)
1 Power Snatch
1 Hang Squat Snatch
1 Overhead Squat
Work up to a heavy single
L1: 45/35
L2: 105/75
L3: 135/95
Metcon
Metcon (Time)
5 rounds for time:
21 calorie bike erg or 15 calorie echo bike
15 burpees over bar
9 front squat
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (6 x 3)
3 Count Descent
2 Count Hold
Fast Ascent
Accessory: 3 x 12 stagger stance DB deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
200m run
15 sumo deadlift high pull
10 toes to bar
L1: 45/35
L2: 95/65+
L3: 105/75+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of two:
14 minute AMRAP:
200m run (together)
20 hang cleans
30 push-ups
2 minutes rest
14 minute AMRAP:
1000m bike erg
30 pull-ups
60 medball cleans
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Deadlift (6 x 2)
Accessory: 3 x 10 Cossack squat per leg
Metcon
Metcon (Time)
3 rounds for time:
1000m Row
15 Shoulder to Overhead
Rest 3 Minutes, Then…
1 Mile Run or 4K Bike Erg
L1: 45/35
L2: 95/65
L3: 135/95