CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
Alternate as many rounds as possible for 25 minutes:
Partner 1 completes…
15 hang power cleans
7 burpees
15 box jumps
While Partner 2 completes maximum calories on the echo bike. (Echo preferred, may use bike erg on high resistance if necessary)
Switch.
L1: 45/35
L2: 95/65
L3: 115/85
Finisher:
100 sit-ups
50 bicep curls
50 tricep extensions
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (6 x 2)
Between sets: 4 x 8 (per leg) Stagger stance good mornings
Metcon
Metcon (Time)
For Time:
800m ski* or row
21 front squats
600m ski* or row
18 front squats
400m ski* or row
15 front squats
200m ski* or row
12 front squats
100m ski* or row
9 front squats
L1: 45/35
L2: 95/65
L3: 135/95
*ski preferred
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 4)
3 x 10-15 Banded pull aparts
Metcon
Metcon (Time)
For time:
1 mile run
50 shoulder to overhead
50 toes to bar
L1: 45/35
L2: 95/65
L3: 135/95
In this episode, Dane and Kyle recap Dane’s recent CF9 Instagram Takeover. They take a deeper dive into some of the questions asked to Dane throughout the day, and discuss some funny moments behind the scenes.
0:00 – Intro to the CF9 Instagram Takeover
1:00 – Behind the scene nerves
2:00 – Dane’s nutritious breakfast
2:51 – MyZone pairing to Garmin watches
4:21 – Being too fit?!?
5:25 – Intro to the questions
6:33 – Abs in the kitchen or the gym?
8:48 – Alcohol, goals, lifestyle, and Dane’s drink of choice
12:10 – Bad boys, bad boys, bad boys…
14:02 – Meal habits, fasting, food options, fuel the body
16:55 – Mental toughness, books, podcasts
- Mindset by Carol Dweck
- Grit by Angela Duckworth
- The Obstacle Is The Way by Ryan Holiday
- Ego Is The Enemy by Ryan Holiday
- Range by David Epstien
- Chasing Excellence with Ben Bergeron
22:20 – Interest in gymnastics and bodyweight skills
23:52 – Handstands and “falling well” in gymnastics class
25:00 – Conclusion (and one final “bad boys”)
Listen And subscribe
CrossFit9 – CrossFit WOD
Skill
500m Row (Time)
Max Effort 500m Row
4 rounds x 500m row
Rest 90 seconds between
Score = slowest round
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
200m *heavy* single arm farmer carry
20 back rack lunges (10R/10L)
10 strict pull-ups or rack pull-ups
L1: 45/35
L2: 95/65
L3: 115/85; 5/3 bar muscle ups
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Supersets:
8-12 Strict Press
12-15 Lateral raise
12-15 Hammer curl
Metcon
Metcon (AMRAP – Reps)
5 rounds x 3 minute AMRAP:
15 Deadlift
15 Box jumps
Max calorie echo bike or ski
90 seconds rest between
L1: 95/65
L2: 205/135
L3: 225/155
Score = toal reps
CrossFit9 – CrossFit WOD
Skill
Back Squat (6 x 2)
Accessory: Calf raises 3 x 10-15 per leg (from deficit, bodyweight)
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
50 double unders
20 push-ups
12 snatches
L1: 45/35
L2: 95/65
L3: 115/85; 75 double unders, 25 push-ups each round
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of 2
30 minute AMRAP:
120 air squats
100 sit-ups
80 KB swing
60 calorie row
30 deadlift
L1: 45/35; B/P
L2: 205/135; G/Y
L3: 225/155; R/G
CrossFit9 – CrossFit WOD
Skill
800m Run (Time)
Max Effort 800m Run
3 rounds; rest 3 minutes between each round. Score = slowest round
Metcon
CrossFit Games Open 15.4 (AMRAP – Reps)
8-Minute ARMAP of:
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Or: CrossFit Games Open 15.4 Scaled (AMRAP – Reps)
8 minutes of:
10 push presses
10 cleans
Men push press 95 lb. and clean
115 lb.
Women push press 65 lb. and
clean 75 lb.
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (5 x 4)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
3 x 10 cossack squats (per leg)
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
10-9-8-7-6-5-4-3-2-1
Sumo deadlift high pull Burpees over bar
*In remaining time: Max double unders
L1: 45/35
L2: 75/55
L3: 95/65
Rest 3 minutes
8 minute AMRAP:
10-9-8-7-6-5-4-3-2-1
Back squat
Toes to bar
*In remaining time: Max slam balls
L1: 45/35
L2: 95/65
L3: 115/85