CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
15 minute EMOM: (all in the same minute)
5 deadlift
5 front squat
5 shoulder to overhead
L1: 45/35
L2: 75/55
L3: 115/85
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
400m run or 2:00 echo bike
20 KB swing
10 pull-up or ring row
L1: B/P
L2: G/Y
L3: R/G
CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (AMRAP – Reps)
3 x 3 minute AMRAPs:
1.Wallballs (At home: DB thrusters}
1 minute rest
2.Medball cleans (At home: odd-object cleans)
1 minute rest
3. KB swings
Rest 2 minutes
Metcon (AMRAP – Reps)
18 minute AMRAP:
21*18*15*12*9*6*
Goblet squat
Shoulder to overhead
*= 30 double unders or lateral jumps
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
5 Supersets:
50 step bear crawl or 20 step handstand walk
10 pistol squats (5R/5L) or lateral step-ups
Metcon
Metcon (AMRAP – Reps)
4 Rounds x 1:00 each station (this should feel like a sprint)
Max Thrusters
Max Bent Over Row
Max Burpees
Max Hang Snatch
1 Minute Rest Between Rounds
CrossFit9 – CrossFit WOD
Skill
2-Mile Run (Time)
Max Effort 2 Mile Run
Or 5 mile run.
Metcon
Metcon (AMRAP – Rounds and Reps)
6 minute AMRAPs:
1. 10 inch worm with push-up; 30 double unders or penguin jumps
2. 10 deadlift; 20 half burpees
3. 10 alternating v-ups; 20 mountain climbers (20R/20L)
4. 10 reverse lunge to knee lift; 20 Turkish sit-up (10R/10L)
5. 10 HSPU or strict press; 20 plyo single leg deadlift (10R/10L)
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
3 round for quality: (15:00 Total)
:40 wall-facing squat hold, :20s Rest
:40 glute bridge hold, :20s Rest
:40 Wall Handstand hold, :20s rest
:40 Wall-sit double arm front rack hold, :20s Rest
1 minute rest at the end of each round
Metcon
Metcon (Time)
On the 0:00…
3 Rounds:
20 Slow Flutter Kicks with DB or KB
20 Ground-to-Overhead
On the 7:00…
3 Rounds:
20 Ground to Jump + Touch
20 Box jumps or weighted step-ups (chair, box, stool)
On the 14:00…
3 Rounds:
20 Skater jumps
20 Thrusters
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
4 Supersets
10 Deadbugs (L+R= 1)
10 3-Count Shoulder Tap (L+R = 1)
10 Tempo push-ups
Metcon
Metcon (AMRAP – Reps)
TABATA (8 rounds of :20 work/ :10 rest)
1. Squat with press out at bottom
2. Bicycles
3. OH Tricep extension
4. Hollow rock
5. Bicep curl and press
6. Toe taps
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
Plank series:
3 rounds:
0:00-0:45 plank kick throughs (L3: add a push-up)
0:45-1:30 prone plank
1:30-2:15 side (R) plank
2:15-3:00 side (L) plank
3:00-3:45 supine plank
3:45-5:00 rest
Metcon
Metcon (AMRAP – Rounds and Reps)
*10 minute AMRAP:
2 SDLHP, 20 Lateral Hops
4 SDLHP, 20 Lateral Hops
6 SDLHP, 20 Lateral Hops
…
Continue to add (2) SDLHP per round
*Every 2:00, starting at 0:00: 50 high knees
Rest 3:00
10 minute AMRAP:
2 Swings, 20 Jumping Lunges (or rev. lunge or split squat)
4 Swings, 20 Jumping Lunges
6 Swings, 20 Jumping Lunges
…
Continue to add (2) Swings per round
*Every 2:00, starting at 0:00: 10 thrusters with swing weight
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
16 minute alt EMOM:
1: 10-14 DB Floor Press
2: 10-14 Renegade Row
3: 8-10 Kneeling walk-outs or ab rollers
4: 8-10 reverse lunge to rotational overhead press
Metcon
Metcon (Time)
8 rounds for time:
8 single arm devil’s press (4R/4L)
10 goblet squats
12 v-ups or tuck ups
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
5 Rounds (:45 work/:15 rest)
1: HSPU, pike push up, seated strict press
2: Russian step ups
3: Feet-elevated glute bridge
Metcon
Metcon (AMRAP – Rounds and Reps)
17 minute AMRAP:
10 DB snatch (5/side)
14 OH walking lunge (7/side)
10 OH squat (5/side)
14 DB weighted sit-up
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
4 Supersets:
10 Bulgarian split squats (5R/5L)
10 Cossack squats (10R/10L) – can choose to weight or not
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1:00 stations:
Toe taps
Reverse fly
Burpee deadlift
Swings
Deadbugs
Rest