CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
25 minute AMRAP:
500m row or ski
200m farmer carry
10 bench press or DB floor press
12 ring dips
Rest 3 minutes
10 minute AMRAP:
20 hanging knee raise (add weight as needed)
20 weighted sit-ups
20 bicep curls
20 OH tricep extensions
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
8 minute AMRAP:
200m run
8 bench press
8 minute AMRAP:
200m ski
8 ring row
8 minute AMRAP:
40 mountain climbers
16 half kneeling KB press (8R/8L)
20 flutter kicks with KB
Finisher:
400m run
40 bicep curls
40 banded tricep pushdowns
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Giant Sets:
6-8 strict press
8-12 lateral raise
6-8 Pendlay Row
Metcon
Metcon (AMRAP – Reps)
5 x 3 minute AMRAP:
12 hang power cleans
12 pull-ups
Max calorie echo bike or ski
90 seconds rest between
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (4 x 10 (5R/5L))
Complete all reps on weaker side, then stronger side.
Accessory: DB stagger stance RDL 3 x 8-12
Metcon
Metcon (Time)
10 rounds for time:
100m run
5 burpee box jumps
10 front squats
L1: 45/35
L2: 75/55
L3: 105/75
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
14 minute AMRAP:
750m bike erg
40 air squats
30 KB swings
20 weighted step ups
Rest 2 minutes
14 minute AMRAP:
200m run
25 hanging knee raise
20 box jumps or plyo step-ups
8 devil press
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP; In Teams of 2:
1000m row
40 front rack lunges
40 toes to bar
40 KB swings
L1: 45/35; B/P
L2: 95/65; G/Y
L3: 135/95; R/G
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (6 x 2 (1L/1R) )
Metcon
Crossfit Games Open 21.1 RX (Ages 16-54) (Time)
For Time:
1 wall walk
10 double-unders
3 wall walks
30 double-unders
6 wall walks
60 double-unders
9 wall walks
90 double-unders
15 wall walks
150 double-unders
21 wall walks
210 double-unders
Time cap: 15 min
To learn more about Crossfit Games Open 21.1 RX (Ages 16-54) click here
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 5)
Accessory: 3 x 1 minute KB rack wallsit
Metcon
Metcon (Time)
For time:
1 mile run
75 wallballs
30 shoulder to overhead
L1: 45/35
L2: 95/65
L3: 115/85
🔥On this episode of the #9Nation podcast, your burning questions get answers! 🙌🏼
🙋🏼♀️ Catch this Q+A episode with Coach Kyle and Coach Dane, addressing sumo vs. conventional deadlifts, why we overhead squat, and what the heck is happening with the CrossFit Open⁉️
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0:00 – Topic suggestions
1:45 – New coaches joining the team
2:20 – Grit Squad top spot…
3:40 – CrossFit Open – Friday Night Fight
4:43 – Judging for the Open
7:30 – Costume Themes
11:30 – MyZone updates
12:40 – Subway’s tuna (article)
14:15 – CrossFit news – No Bull
15:30 – The Questions
16:00 – Deadlift vs Sumo Deadlift
20:30 – Is the overhead squat unnatural? Why do we do it?
24:30 – Range of Motion Assessments – Free service we offer
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
WEDNESDAY
METCON:
15 minute AMRAP:
200m Farmer Carry
20 Hollow rocks
12 Bench Press
L1: 45/35; B/P
L2: 135/65; G/Y
L3: 155/95; R/G
2 minutes rest
15 minute AMRAP:
4 HSPU
8 alternating pistols
12 burpees to plate
40 double unders