CrossFit9 – CrossFit WOD
Skill
Push Press (3 x 4)
Push Jerk (3 x 3)
Accessory: Cuban Press 4 x 12
Metcon
Metcon (Time)
4 RFT:
500m row
15 OHSQ
15 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Pause Back Squat (5 x 4)
Hold at bottom for 2-3 seconds before ascending.
3 x 12 weighted or banded good mornings
Metcon
Metcon (AMRAP – Reps)
3 minute AMRAP: Max double unders
Rest 30 seconds
3 minute AMRAP: Max SDLHP
Rest 30 seconds
3 minute AMRAP:
Bench press
Rest 30 seconds
3 minute AMRAP: Max meter run
(every 10 meters = 1 rep. To be performed in 200m intervals)
L1: 45/35
L2: 75/55+
L3: 95/65+
Score = total reps
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
For time:
800m run
20 deadlift (L2: 205/135; L3: 225/155)
20 wallballs (20/14#)
400m run
20 squat cleans (L2: 155/105; L3: 185/115)
20 wallballs
200m run
20 power cleans (L2: 135/95; L3: 155/105)
20 wallballs
100m run
20 SH2OH (L2: 115/85; L3: 135/95)
20 wallballs
L1: 45/35
CrossFit9 – CrossFit WOD
Skill
Snatch Complex (Work up to heavy single)
1 Power Snatch
+ 1 Hang Squat Snatch
In 15 minutes, work your way up to a heavy single of the FULL complex. Do not set the bar down between the two snatches.
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
12/10 calorie echo bike
2 ring muscle up
20 KB swing
40 air squat
L1: Y/B; 12 ring dips
L2: G/Y
L3: R/G; 5 ring muscle ups
CrossFit9 – CrossFit WOD
Skill
Tempo Deadlift (4 x 8)
Explosive up
1 count pause at top
3 count down
1 count pause at bottom
Every set should be a challenging set.
Accessory: 3 x 15 frog pumps
Metcon
Metcon (AMRAP – Reps)
TABATA: (8 rounds x :20 work/:10 rest)
1. Ski
2. Thrusters
3. Box jump
4. Burpees
1 minute rest between stations
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (No Measure)
10 minutes for quality:
100m heavy farmer carry
20 D-ball squats
L1: Y/B; 30# D-ball
L2: G/Y; 40# D-ball
L3: R/G; 50#+ D-ball
In 10 minutes:
Work your way up to a heavy 1-way parking lot sled push
10 minutes for quality:
20 Mace 360s (10R/10L)
30 Alternating switch lunge with mace (15L/15R)
400m bike erg
()
()
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 8)
All sets at RPE 7 (Should feel like 3 more reps could be performed)
Accessory:
DB stiff-legged deadlift 3 x 10
Metcon
Metcon (Time)
5 RFT:
400m run
12 power snatches
L1: 45/35
L2: 95/65
L3: 8 power snatches – 115/85
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute alternating EMOM*:
1. 8 Bench Press
2. 14 Single arm bent
over row – heavy & from a dead stop (7R/7L)
L1: 45/35; 15/10+
L2: 95/65; 35/25+
L3: 135/95; 50/35+
*Wipe bench between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
9 deadlifts
15 toes to bar
30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
HERO WOD
“RBG”
27 minute AMRAP:
Buy-in: 87 Calorie Row or Ski
Followed by…
3 Rounds:
15 Pull-ups
33 Wallballs
In the remaining time, AMRAP:
9 Burpees
18 Alt. DB Snatch
20 Sit-ups
This workout honors the life of Supreme Court Justice Ruth Bader Ginsburg, who died Sept. 18, 2020. Justice Ginsburg is perhaps best known for her fiery dissenting opinions.
She once said, “Dissents speak to a future age. It’s not simply to say, ‘My colleagues are wrong and I would do it this way.’ But the greatest dissents do become court opinions and gradually over time their views become the dominant view. So that’s the dissenter’s hope: that they are writing not for today, but for tomorrow.”
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Supersets: (15 minute cap)
8-10 Strict Press
10-12 Skull crusher with DB or bar
10-12 Lateral raise
Metcon
Metcon (Time)
4 RFT:
12 front squats
16 DB weighted step ups
400m run
L1: 45/35
L2: 95/65
L3: 135/95