CrossFit9 – CrossFit WOD
Skill
Push Jerk (5 sets of 2)
From floor
Metcon
Metcon (Time)
3 rounds for time:
800m run or 1000m row
15 clean & jerk
5/3 bar muscle up
L1: 45/35+; 15 pull-ups
L2: 105/75-135/95
L3: 155/105-185/125
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute stations:
1) Echo bike
2) Box jump
3) V-ups
4) Plank
5) Devil’s press
6) Rest
Transition stations each minute
Metcon (AMRAP – Rounds and Reps)
7 minute AMRAP:
250m row
1 minute battle rope
14 rotational landmine clean & press (7/7)
14 slam ball
L1: Empty bar
L2: Bar + 15 (60)/(50)+
L3: Bar + 25 (70)/(60)+
Rest 3 minutes
7 minute AMRAP:
1 minute battle rope
14 DB bench press
12 bent over row with bar
L1: 45/35
L2: 75/55
L3: 95/65
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CrossFit9 – CrossFit WOD
Skill
Back Squat (2×10 @ 70%, 2×8 @ 75%, 2×3 @ 85%, 2×2 @ 90%)
Metcon
Metcon (Time)
3 rounds for time:
400m row
15 SDLHP
400m run
15 strict press
L1: 45/35 or KB
L2: 75/55
L3: 95/65
CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
2R for quality:
150 M Ski, easy pace
10 windmills, alternating
10 hip windups / side
10 sciatic nerve glide / side
5 suitcase Deadlift / side
hip windup:
https://youtu.be/_Uzri8eMiC4
Active Recovery Care (ARC)
Metcon (No Measure)
4 Giant sets, for quality:
10 single leg deadlifts – non dominant side
10 single leg deadlifts – dominant side
Accumulate :30 – :60 in an L-Hang
Rest 2-3 minutes between sets
Please let your weaker side pick the weight.
Note this is NOT a Romanian-style Deadlift. Your active leg should be flexed at the start, with hips remaining square and a flat back. Don’t cheat by straightening the leg to find stability.
Single Leg DL
https://youtu.be/7QQRGSZlkpc
Assisted version:
https://youtu.be/dd0g4I7wz8w
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
ODD: 3 power snatch
EVEN: 6 burpees over bar
L1: 45/35-75/55
L2: 95/65-115/85
L3: 135/95-225/185
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
30 double under
20 back rack lunges
10 HSPU
L1: bodyweight lunge or 45/35
L2: 75/55
L3: 95/65
CrossFit9 – Active Recovery Care (ARC)
Single Arm Farmer Carry (4 x 80 M per side)
Go good and heavy! Use the axles in the shed if needed.
Start on weaker side, and that side chooses the weight for both sides. Rest as needed between sides and sets.
The parking lot is 40 M long, so go down and back. Break and quickly regrip when needed, but finish the set without resting.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP, in teams of 2:
200m sled pull
100 KB swing
100 wallball
100 sit-up
Note: in case of rain, sub 200m sled pull w/ 100 slam ball.
CrossFit9 – CrossFit WOD
Skill
Front Squat (5 x 5 @ 80%)
Metcon
Metcon (AMRAP – Reps)
8 rounds x 2 minute AMRAP:
Buy in: 15 calorie row
Max thrusters
Rest 1 minute between rounds
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
EMOM 21: (:30 work/:30 rest – alternating)
1. hang power snatch
2. overhead squat
3. double under
L1: 45/35
L2: 95/65
L3: 135/95
Metcon
Metcon (Time)
For time:
10-9-8-7-6-5-4-3-2-1
Devil presses
Toes to bar
L1: burpees, knee-ups
L2: 35/20+
L3: 50/35
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
4 rounds x :45 work/ :15 rest
1. sled push
1 minute rest
2. hammer hit
1 minute rest
3. ski
1 minute rest
4. squat throws with slam ball
1 minute rest
5. echo bike
1 minute rest
6. plank
1 minute rest
7. battle rope
1 minute rest
8. shoulder tap
1 minute rest
9. leg raise
Stay at same station for 4 full rounds, rest 1 minute between stations.