CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (4 x 10 (5R/5L))
Using any odd object at home, alternate sides each rep and try to go unbroken.
Work up to semi-heavy sets.
Metcon
Metcon (Time)
For time:
*21*18*15*12*9*6
Strict press
V-ups or tuck-ups
*= 50 lunges
Strict press should be two-arm with odd object – like a single case of water or two jugs.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
Step ups or Bulgarian split squats
*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.
Metcon (AMRAP – Reps)
3 rounds x :40 work/ :20 rest each station
1. 3-count shoulder tap
2. Dead bugs
3. Wall walks or wall sit
4. Deck squats or straight leg sit-ups
Finisher
Metcon (No Measure)
5 rounds x 1 minute:
:10 fast Russian twists
:50 slow controlled sit ups
CrossFit9 – At-Home Workout
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
Step ups or Bulgarian split squats
*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.
Metcon (AMRAP – Reps)
3 rounds x :40 work/ :20 rest each station
1. 3-count shoulder tap
2. Dead bugs
3. Wall walks or wall sit
4. Deck squats or straight leg sit-ups
Finisher
Metcon (No Measure)
5 rounds x 1 minute:
:10 fast Russian twists
:50 slow controlled sit ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute per station:
1. Sumo Squat (holding odd object arms extended)
2. Couch or box dips
3. High knees
4. Sit-ups
5. Shuffle steps with rocket jump
6. High mountain climbers
7. Bent over row (with anything heavy backpack)
8. Single leg deadlift
9. Burpees
10. Rest
CrossFit9 – At-Home Workout
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute per station:
1. Sumo Squat (holding odd object arms extended)
2. Couch or box dips
3. High knees
4. Sit-ups
5. Shuffle steps with rocket jump
6. High mountain climbers
7. Bent over row (with anything heavy backpack)
8. Single leg deadlift
9. Burpees
10. Rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
1000m row or 800m run
50 back rack lunges (25/25)
30 pull-ups
*NO sharing or changing pull-up bars or barbells. Rowers must be wiped between rounds.
L1: bodyweight
L2: 75/55
L3: 95/65
CrossFit9 – At-Home Workout
Skill
1-Mile Run (Time)
Max Effort 1-Mile Run
Or two+ mile bike. (Fast!)
Metcon
Metcon (Time)
4 rounds for time:
10 push ups
20 single arm high pull (can use cans or jugs if you don’t have dumbbells)
30 ground to jump and touch
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
50 double under
15 deadlift
30 air squat
L1: 75/55; single under
L2: 185/125-205/135
L3: 255/175-315/225; 100 double under
CrossFit9 – At-Home Workout
Skill
Plank (No Measure)
Accumulate 5 minutes in any style plank hold
Metcon
Metcon (AMRAP – Rounds and Reps)
3 x 6 minute AMRAP:
200m run (or 10 burpees)
20 good mornings
20 overhead squats with PVC or broom
2 minutes rest between AMRAPs
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
7 rounds x 1 minute stations:
1. Slam balls
2.KB goblet lunges
3. Skater to target (One side of floor mat to the other)
Rest 4 minutes
Metcon (Time)
For time:
800m run
50 burpees