CrossFit9 – CrossFit WOD
Skill
Back Squat (1×10@65%; 1×8@75%; 1×6@80%; 2×3@85%; 2×2@90%)
Rest 1:30-2:00 between sets
Metcon
Crossfit Games Open 20.1 (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 95 lb/65lb
10 bar-facing burpees
Time cap: 15 minutes
L1:: Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)
10 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*
*May step over bar on burpees
Time cap: 15 minutes
CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
6 minutes for quality:
100 M ski, easy pace
:30 s downward dog, pedal feet
5 cat cows
10 alternating bird dogs
10 alternating sampson lunges
Active Recovery Care (ARC)
Metcon (No Measure)
20 minutes for quality:
• 6 Half Kneeling Pallof Press / side.
On each press, hold for 3 breaths.
• 12 Alternating deadbugs
On each extension, hold for 3 breaths. You will likely have to break these up to keep quality reps.
• 12 Arrested Supermans
2 count hold at the top of each rep.
1 minute D-Ball march
No backbending. Keep the D-Ball at chest level, not by your belly button.
Half Kneeling Pallof Press
https://youtu.be/NL3-t2qfZaM
Deadbugs:
https://youtu.be/TFuCn5aNAdY
Arrested Superman
https://youtu.be/WLbgib8o86w
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (1 rep max)
Metcon
Metcon (Time)
3 rounds for time:
400m run or 2:00 echo bike (250+ watt)
15 deadlift
500m row
15 ring dips
L1: 75/55+; pick a challenging scaling option
L2: 185/125; dips + 2/1 muscle ups
L3: 225/155; 5/3 ring muscle ups
CrossFit9 – CrossFit WOD
Metcon
Complete Cindy, then rest 10 minutes.
Then, pick A or B.
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
L3: “Fat Cindy” – wear a weighted vest
A: 800m Run (Time)
Max Effort 800m Run
B: 1000m Row (Time)
Max Effort 1000m Row
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
14 minute EMOM:
ODD: Turkish get up (1R/1L)
EVEN: 10 pistols (5/5)
L2: G/Y
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
60 double under
50 calorie row
40 box jump
30 deadlift
20 HSPU
L1: 75/55; single unders
L2: 185/125-215/150
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Bench Press (5 x 3)
3 x 12 bent over row
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (Time)
3 rounds for time:
800m run or 1000m row
15 overhead squat
15 chest to bar
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
A: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
200m run
24 jumping deadlift with landmine (goal is to go unbroken)
24 banded bicep curl
L2: 45/25; Green/blue band
Rest 2 minutes
B: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
300m ski
24 plate clean & jerk
24 russian twist
L2: 45/25
Rest 2 minutes
C: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
300m row
24 hop over penalty box
24 leg raise over penalty box
Rest 2 minutes
D: Metcon (AMRAP – Rounds and Reps)
8 minute AMRAP:
300m bike erg
24 sand bag worm
24 v-up or hollow rock
CrossFit9 – CrossFit WOD
Skill
Back Squat (2×10 @60%; 2×8@70%; 2×6@75%; 2×4@80%; 2×2@85%)
Metcon
Metcon (Time)
3 rounds for time:
1000m bike erg (2:00-2:30)
+ 3 rounds:
*8 Deadlift
*6 Front squat
*4 SH2OH
*barbell rounds should be unbroken. Every time you break, 4 burpees over bar.
L1: 45/35-85/55
L2: 95/65-115/85
L3: 135/95-165/125
Each full round includes 3 barbell rounds.
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (3 x 5; 5 x 3)
3 x 12 banded face pulls between sets
Metcon
Metcon (AMRAP – Reps)
19 minute AMRAP:
21 Calorie row
15 Toes to bar
9 Squat snatch
L1: 45/35; Knee-up, hollow rock, or ab rollout.
L2: 95/65+
L3: 115/85 +
Approach this as an Open-style workout. Keep a good pace on the row, averaging at least 800 cal/hr.
Keep the midline active, your grip will be challenged.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 3, 1 person works at a time:
30 minute AMRAP:
100 Double under
45 Pull-ups
30 Calorie echo or ski
45 Hang power snatch
30 Devil press
400m run as a team
L1: 45/35
L2: 95/65
L3: 115/85
Scale devil press as necessary.