WODs

CrossFit9 – CrossFit WOD

Skill

Power Clean (1 rep max)

Metcon

Metcon (Time)

8 rounds for time: (24 minute cap)

8 deadlift

30 air squat

30 double under

L1: 75/55+; 60 single unders

L2: 185/125+

L3: 225/155; 50 double under

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 5)

Metcon

Metcon (Time)

3 rounds for time:

500m row or 400m run

21 KB swing

15 box jump

9 thruster

3/1 ring muscle up

L1: 45/35; Y/B; 9 ring/box dips

L2: 75/55; G/Y

L3: 95/65; R/G

CrossFit9 – CrossFit WOD

Warm-up

Warm-up (No Measure)

2R for quality:

100 M ski

8 Sumo Inchworms

8 sciatic nerve glide -L

8 sciatic nerve glide -R

5 KB suitcase DL – L

5 KB suitcase DL – R
Sumo Inchworm- https://youtu.be/mB98Q9mFfoo

Suitcase DL- https://youtu.be/0WPVOzTwCi4

Active Recovery Care (ARC)

Metcon (No Measure)

Load up an axle bar to 30% of 1RM of your deadlift, or use a KB or DB of around the same weight. Carries should be tough, and regrips are okay. Start on your weaker side. The length of the parking lot is 40 M.

The D-Ball march should be with knees high and no back bend. Keep the D-ball up at the chest so you have to give it a bear hug. (Not by your belly button.)

4R for quality:

Single Arm Farmer Carry 40 M – L

Single Arm Farmer Carry 40 M – R

:60 s D- Ball March

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2…

28 minute AMRAP:

50 medball clean

40 DB hang snatch

30 pull-ups

20 burpees

L2: 50/35

CrossFit9 – CrossFit WOD

Skill

Turkish Get Up (10 minutes of practice )

Metcon

Metcon (Time)

For time:

1 mile run or 2000m row (500m pace between 1:40-2:30)

45 back squat

45 HSPU

1 mile run or 2000m row

(30 minute cap)

L1: 2000m ski or 4000m bike erg at 90rpm 45/35

L2: 135/95

L3: 185/125; strict HSPU

CrossFit9 – CrossFit WOD

Skill

Bench Press (2×5 @ 65%, 2×3 @ 75%, 2×2 @ 85%, 3×1 @ 95%)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 minute AMRAP:

30 double under or 60 jumping jacks

15 wallball

10 T2B

L3: 50 DU, 30 wallball, 20 T2B

Rest 4 minutes

Metcon (Time)

4 rounds for time:

5 clean & jerk

10 pull-ups

L1: 8 min AMRAP; 45/35; ring row

L2: 95/65+

L3: 135/95 (reps should be touch and go)

8 minute cap

CrossFit9 – CrossFit WOD

Metcon

Metcon (AMRAP – Rounds and Reps)

20 minute AMRAP;

250m row

10 KB swing

20 slam balls

30 mountain climber

Rest 5 minutes

20 minute AMRAP:

150m ski

10 DB strict press

20 air squats

30 sit-ups

CrossFit9 – CrossFit WOD

Skill

Strict Press (5 x 3)

Push Press (3 x 5)

Metcon

Metcon (AMRAP – Rounds and Reps)

23 minute AMRAP:

200m farmer carry

21 calorie bike erg or ski

15 deadlift

9 burpees

L1: B/Y 45/35+

L2: G/Y 205/135

L3: R/G 225/155

CrossFit9 – CrossFit WOD

Skill

Front Squat (1 rep max)

Metcon

Metcon (AMRAP – Reps)

4 x 4 minute AMRAP:

Buy in: 200m run

8 hang power clean

8 front squat

16 push-up

Rest 2 minutes between rounds

L1: 45/35

L2: 95/65

L3: 125/85

CrossFit9 – CrossFit WOD

Warm-up

Warm-up (No Measure)

2R:

1 minute Echo Bike

10 PVC pass through

10 Sumo Inchworm

10 hip windups / side

:20 supine hang from rig
PVC Pass through:

https://youtu.be/fN84_sH7sAM

Supine hang:

https://youtu.be/ySahRbhZY-E

Warm-up (No Measure)

With a bare barbell or PVC:

2 hang power cleans

+ 2 front squats

+ 2 jerks

Weightlifting

Power Clean (Work up to today’s 1RM. Then 2×2 at 80%)

Max 2 misses total, or 25 minutes of work.

Front Squat – Jerk Complex (1 x 1 @ 70% 1RM C&J, 2 x 1 @ 80%, 1×1 @ 85%)

2 Front Squat

+ 1 Jerk

Accessory Exercises

Metcon (No Measure)

3R for quality:

5 Bent-over YTW’s

10 single arm bent over KB row – L

10 single arm bent over KB row – R

15 single arm Russian KBS – L

15 single arm Russian KBS – R
Bent-over YTWs:

https://youtu.be/AI7WCxq0QD0

Single Arm Russian KBS: https://youtu.be/Q3aCjk4b2q0