CrossFit9 – CrossFit WOD
Skill
Bench Press (6 x 2)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
50 wallball
40 calorie row
30 hang power clean
20 burpee box jump over
10/8 bar muscle up
L1: 45/35 (sub bent over row for muscle up)
L2: 115/85 +
L3: 165/125+
CrossFit9 – CrossFit WOD
Skill
Back Squat (1×10@60%; 1×8@70%; 1×6@75%; 2×4@80%; 2×3@85%)
Rest 1:30 to 2:00 between sets
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
80m sled push (2-way parking lot)
21 deficit push-up
15 deadlift
Small sled: 3×45; Large sled: 2×45
L1: 95/65 or KB deadlift
L2: 185/125+
L3: 275/175+
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
Tabata (8 rounds of :20 work/:10 rest)
1. Row
2. Slam ball
3. Mace thruster
4. Strict press with bar
1 minute rest between
Rest 4-5 minutes
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
200m farmer carry
10 man makers
20 V-ups
30 hammer hit
L2: 35/25
10 minute AMRAP:
200m farmer carry
10/8 calorie bike or 14/12 calorie ski
20 burpees
30 landmine twist
L2: 25/15
CrossFit9 – Active Recovery Care (ARC)
Warm-up
Warm-up (No Measure)
250 M easy ski
10 sumo inchworm
5 lateral step ups onto box
10 eccentric ankle dorsiflexion / side
10 sciatic nerve glide / side
Active Recovery Care (ARC)
Metcon (No Measure)
4 supersets:
8 front rack step ups – R
8 front rack step ups – L
10 romanian deadlifts
10 reverse hypers
40 calf raise walk steps
Front Rack step ups:
https://youtu.be/VFXG4ptR_tg
Romanian Deadlift:
https://youtu.be/37ZgW2HQ8LQ
Reverse Hyper:
https://youtu.be/7MthYct8yxQ
Cal Raise Walk https://youtu.be/b_4tgnMGmps
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
14 minute EMOM:
Snatch complex
1 Snatch deadlift
1 Power snatch
1 Hang squat snatch
L1: 45/35 + (focus on form)
L2: 95/65+
L3: 135/95+
Metcon
Metcon (Time)
5 rounds for time:
500m bike erg
15 back squat
3/2 ring muscle up
L1: 45/35; 10 dips (these should be challenging – they are not meant to be unbroken)
L2: 105/75+
L3: 135/95+; 5/3 ring muscle up
CrossFit9 – CrossFit WOD
Skill
Sumo Deadlift (3 x 5, 5 x 3)
Metcon
Metcon (AMRAP – Reps)
4 x 4 minute AMRAP:
Buy in: 400m run or 500m row (2:15 cap)
Then, in remaining time…
6 clean & jerk
10 toes to bar
L1: 45/35, candlestick, hollow rock, knee up.
L2: 105/75+
L3: 155/105+
Rest 2 minute between AMRAPs
(Score is total reps in four rounds of clean & jerk and toes to bar)
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
28 minute AMRAP:
Teams of 3
8 SH2OH
10 pull-ups
20 air squat to ball
L1: Dumbbells; 45/35+
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Metcon
Metcon (Time)
3 Rounds, each for time:
1000 M Row
—OR–
800 M Run
Rest 5 minutes between intervals.
Score = slowest round
Metcon
Metcon (Time)
10-9-8-7-6-5-4-3-2-1:
• Box jump
• Deadlifts
——————
(14 min cap)
L1: 75/55
L2: 185/125
L3: 225/155
CrossFit9 – CrossFit WOD
Skill
Back Rack Lunge (6 x 4)
2R/2L
Or step-up (do not drop bar on box)
Metcon
Metcon (AMRAP – Reps)
00:00-03:00 (AMRAP):
5 Power snatch
30 DU
Rest 1 minute
04:00-07:00 (AMRAP):
7 Hang power Snatch
30 lateral jump over the bar
Rest 1 minute
08:00-11:00 (AMRAP):
10 Overhead squat
200m ski
Rest 1 minute
12:00-15:00 (AMRAP):
5 Power snatch
30 Double under
Rest 1 minute
16:00-19:00 (AMRAP):
7 Hang power Snatch
30 lateral jump over the bar
Rest 1 minute
20:00-23:00 (AMRAP):
10 Overhead squat
200m ski
L1: DB snatch (5/side)
Front squat (7/side)
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x :45 work/ :15 rest
1. Echo bike
2. Burpees over box
3. Kneeling single arm DB press (R)
4. Kneeling single arm DB press (L)
5. D-ball squat
(Stay at station for 3 full rounds)
4-5 minute rest
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
100m farmer carry (counts as 10 reps)
20 DB bench press
20 ab rollout
20 bent over row
20 ground to jump & touch
L1: B/P+; 5/10+; 45/35+
L2: R/G; 50/35+; 75/55