CrossFit9 – 9Fit Bootcamp
Metcon
Metcon (Time)
3 Rounds:
2-Way sled push
30 Lumber jack squat +press
30 Single Arm Overhead DB lunges (L) 50/35.
30 Single Arm Overhead DB lunges (R) 50/35
30 sec battle rope
30 Sledge hammer hits
30 Minute Time Cap
CrossFit9 – WOD
Skill
Back Squat (5 x 5)
4 x 10 Rower In-Out’s
Metcon
Metcon (Time)
3 Rounds:
20 Hang Power Clean
20 Wall ball
10 Chest to Bar Pull-up
L1: 65/45; pull-up
L2: 115/85; 10 CH2B
L3: 155/105; 20 CH2B
(regular pull-up is not RX)
20 Minute Cap
CrossFit9 – WOD
Skill
Metcon (No Measure)
16 Minute EMOM:
1. 10 Russian Step Up (with bar)
2. 10 Bar Good Morning
3. 10 Bent Over Row
4. 10 Bar Roll Out
Metcon
Metcon (AMRAP – Reps)
14 Minute AMRAP- Reps
50 Double Under (L1: 50 singles +10 burpees)
20 Shoulder to Overhead
(L1: 45/35; L2: 95/65, L3: 135/95)
(70 reps total)
50 Double Under
15 Shoulder to Overhead
(L1: 65/45; L2: 115/95; L3: 155/105)
(135 reps total)
50 Double Under
10 Shoulder to Overhead
(L1: 75/55; L2: 135/95; L3: 165/115)
(195 reps total)
In the remaining time….
AMRAP- Reps
Shoulder to Overhead
L1: 95/65
L2 155/105
L3 185/125
Total score is REPS completed.
CrossFit9 – Olympic Weightlifting
Warm-up
Warm-up (No Measure)
Self-led warmup. End w/ 3 light sets of the barbell complex:
2 hang power snatches
2 BTN split jerks
2 split snatches
Weightlifting
Split Snatch (Find 1 rep max. )
Max 3 misses at any given weight.
Push Press (5 x 3 @ 70% of 1RM C&J)
Box Squat (5 x 5 @ 70% 1RM Back squat)
Accessory Exercises
Metcon (No Measure)
3 Rounds:
10 Strict T2B
10 Strict Ring dips
CrossFit9 – WOD
Metcon
Metcon (Time)
Teams of 2
*One partner works at a time*
5 Rounds:
200 M Run
10 Hang Power Clean
30 Air Squat
10 Shoulder to Overhead
30 Push-up
L1: 75/55
L2: 135/95
L3: 165/115
CrossFit9 – WOD
Skill
Metcon (Weight)
Death By Wallball
Start at 2 for 1st minute.
Go up 2 reps each minute for 15 total minutes
15 Minute Cap
Metcon
Metcon (Time)
3 Rounds:
30 Double Under
20 Box Jump
10 Deadlift
1 Legless Rope Climb
L1: 135/95, 3:1 Ground to Standing
L2: 225/155, 2:1 Rope Climb
L3: 275/165
18 Min Time Cap
CrossFit9 – WOD
Skill
Metcon (Time)
For Time:
30 Power Snatch
L1: 45/35
L2: 75/55
L3: 95/65
20 Power Snatch
L1: 45/35
L2: 95/65
L3: 115/75
10 Power Snatch
L1: 45/35
L2: 105/75
L3: 135/95
15 Minute Cap
Metcon
Metcon (Time)
3 Rounds:
15 Back Squat
10 Calorie Bike
5/3 Ring Muscle-up
L1: 95/65; 2:1 Ring Dips, Jumping M-Up (not Rx)
L2: 135/95
L3: 185/125
CrossFit9 – WOD
Metcon
Bradley (Time)
10 Rounds for time of:
100m Sprint
10 Pull-ups
100m Sprint
10 Burpees
Rest 30 seconds
In honor of U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois, was killed on January 3, 2010
To learn more about Bradley click here
Finisher
2k Row (Time)
Max Effort 2k Row
CrossFit9 – WOD
Skill
Front Squat (10 Rep Max)
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.
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.
Finisher
400 M Sled Push (Time)
No Plates
L1: Sled PULL + 45lb plate
L2: Sled PUSH- No Plates
L3: Sled PUSH -2 x 45
CrossFit9 – WOD
Skill
Metcon (Weight)
12 Minute EMOM:
ODD: 2 Bar Muscle Up (5 Ch2B)
EVEN: 5 Bench Press
L1: 95/45
L2: 155/75
L3: 185/95
Metcon
Metcon (Time)
3 Rounds For Time:
30 Toes to Bar
20 Overhead Squat
10 Calorie Row
L1: 45/35: knee up
L2: 75/55
L3: 95/65