WODs

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

Kettlebell hang snatch:

10 minutes of practice

Metcon

Metcon (AMRAP – Rounds and Reps)

28 minute AMRAP:

In teams of 2

4 rope climbs

40 burpees

40 medball cleans

40 KB hang snatch (20/20)

40 pistol (20/20)

L1: DB snatch; 4 ground to standing climbs; 60 lunges

L2: G/Y

CrossFit9 – CrossFit WOD

Skill

Bench Press (5 x 2)

Between sets…

Bent over row (4 x 8)

L1: 45/35

L2: 75/55

L3: 95/65

Metcon

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Finisher

Choose One (4:20 cap)

800m Run (Time)

Max Effort 800m Run

Or: 1000m Row (Time)

Max Effort 1000m Row

CrossFit9 – CrossFit WOD

Skill

Sumo Deadlift (3 x 5; 5 x 3)

3 x 10 banded good morning between sets

Note: We will repeat the same skill once per week for next month.

Metcon

Metcon (AMRAP – Rounds and Reps)

18 minute AMRAP:

400m bike erg

7 hang power clean

14 front rack lunges (7/7)

4/2 ring muscle up

L1: 45/35 (14 ring dips)

L2: 95/65

L3: 135/95

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

2 Rounds: (Complete each AMRAP, then return to the first for the second round)

5 minute AMRAP:

200m run

2-way sled push (2 x 45/1 x 45)

20 sandbag squats

5 minute AMRAP:

:45 battle rope

10 D-ball to shoulder

20 sit-ups

5 minute AMRAP:

5/3 calorie echo bike

10 devil press

20 leg raise over penalty box
No rest between AMRAPs. Go directly into the next.

5-7 minute rest at the end

Metcon (Time)

For time:

400m run

20 ab rollouts

30 bicep curl with bar

2 minute wall sit

(8 minute cap)

CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

2R for quality:

:60 Echo Bike

10 sumo inchworms

10 Cat-Cows

10 sciatic nerve glides

Active Recovery Care (ARC)

Metcon (No Measure)

4R for quality:

• 12 alternating Psoas March (2 count return)

• 10 Suitcase DL- L

• 10 Suitcase DL -R

• 8 GHD back extensions, as slow as possible.

• HOLD :40-:60 at the top of the last extension
Psoas March:

https://crossfit9.com/movement-tip-monday-psoas-march-way-past-hip-pain/

GHD Back Extensions:

https://youtu.be/xMyFXMZ6Ch0

CrossFit9 – CrossFit WOD

Skill

Strict Press (1 rep max)

Push Press (1 rep max)

Metcon

Metcon (Time)

For time:

400m run (or 500m row – 2:15cap)

Then…

15-9-6

Deadlift

HSPU

400m run

Then…

12-8-5

Deadlift

HSPU

400m run

Then…

9-7-4

Deadlift

HSPU

L1: 75/55

L2: 205/135+

L3: 265/185+

CrossFit9 – CrossFit WOD

Skill

Metcon (Weight)

14 minute EMOM:

2 Power clean

2 Front squat

2 Shoulder to overhead

L1: 45/35+

L2: 105/75+

L3: 135/95+

Metcon

Metcon (Time)

4 rounds for time:

400m row (2:00 min cap)

35 wallball

25 push-up

L1: 25 wallball, 15 push-ups
16 minute cap

Push-up movement tips by Coach Dane: https://youtu.be/hLtL90WXMNg

CrossFit9 – Active Recovery Care (ARC)

Warm-up

Warm-up (No Measure)

2R for quality:

10 sumo good mornings

10 cat cows

10 sciatic nerve glides / side

6 suitcase deadlifts / side

Active Recovery Care (ARC)

Metcon (No Measure)

4R for quality:

10 single leg deadlift / side

15 single arm Russian KBS / side

Quadruped crawl forward x length of room

Quadruped crawl backwards
Single leg deadlift:

https://youtu.be/7QQRGSZlkpc

Quadruped crawl:

https://youtu.be/OA23BcPrFxM

CrossFit9 – CrossFit WOD

Metcon

Metcon (Time)

For time, in teams of 2:

30 clean & jerk

200 air squat

50 pull-up

20 clean & jerk

150 air squat

40 pull-up

10 clean & jerk

30 pull-up

100 air squat

L1: DB, ring row, jumping pull-ups

L2: 105/75+

L3: 135/95+

CrossFit9 – CrossFit WOD

Skill

1000m Row (Time)

Max Effort 1000m Row
2 rounds, rest 4 minutes between rounds

Score = slowest or two rounds

Metcon

Metcon (AMRAP – Reps)

2 rounds:

A. 5 minute AMRAP: (increase reps by 3)

3 wallball

3 hang power snatch

6 wallball

6 hang power snatch

9 wallball

9 hang power snatch

Rest 2 minutes

B.5 minute AMRAP: (increase reps by 3)

3 overhead squat

3 burpees over bar

6 overhead squat

6 burpees over bar

9 overhead squat

9 burpees over bar

Rest 2 minutes

L1: 35/15

L2: 95/65

L2: 115/75
Score = rounds with least number of reps of A + B