CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 3)
Between sets: Cuban Press 3 x 8
Metcon
Metcon (Time)
3 Rounds For Time:
400m run or 500m row
20 Back rack lunges (10R/10L)
15 Back squats
20 Slam ball
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 5)
Between sets:
3 x 10(10R/10L) Cossack Squats
Metcon
Metcon (Time)
For time:
15*12*9*6*3*
Power cleans
Shoulder to overhead
* 50 Double unders
Round of 15: L2: 95/65; L3: 115/85
Round of 12: L2: 105/75; L3: 135/95
Round of 9: L2: 115/85; L3: 155/105
Round of 6: L2: 135/95; L3: 175/115
Round of 3: L2: 155/105; L3: 185/125
L1: Stay at a consistent weight, like 45/35 or 75/55
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
3-4 Rounds: (try to go unbroken)
100m farmer carry
100m front rack carry
100m single arm OH carry (50m R/50m L)
Rest 1 minute between rounds
L1: B/P
L2: Y/B
L3: G/Y
Metcon
Metcon (No Measure)
15 minute EMOM (for quality)
1: 10 Ring dips
2: :30 L-hold (on bar or parallettes)
3: 8 Romanian deadlift
L1: Box dips; 45/35 or KB/DB
L2: 105/75
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 4)
2 Count Descent
1 Count Hold
1 Count Ascent
Between sets: 4 x 10 (10R/10L) Monster walks (with blue bands)
Metcon
Metcon (AMRAP – Rounds and Reps)
14 Minute AMRAP:
500m row or 400m ski
15 KB Swing
30 Wallballs (20/14#)
L1: Y/B
L2: R/G Russian
L3: R/G American
CrossFit9 – CrossFit WOD
Skill
Clean and Jerk (1 rep max)
25 minutes to find 1 rep max.
Metcon
George Floyd (AMRAP – Rounds and Reps)
8:46 AMRAP
12 SDLHP
10 Front squat
8 Burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
30 minute AMRAP:
1000m row
30 power snatches
30 front rack lunges
30 box jumps
30 pull-ups
800m run or 4:00 echo bike
L1: 45/35
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 4)
4 x 10 Staggered Walking RDL between sets
Metcon
Metcon (Time)
3 Rounds For Time:
400m run
15 OH squats
20 Toes to bar
L1: 45/35; knee ups
L2: 95/65
L3: 135/95
CrossFit9 – CrossFit WOD
Skill
Tempo Back Squat (5 x 5)
2 Count Descent
1 Count Hold
1 Count Ascent
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
100m Farmer Carry (DB or KB)
15 Single arm Devil Press
30 Wallballs (20/14#)
L1: Y/B; 35/25
L2: G/Y: 50/35
L3: R/G; 70/50
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
12 minute EMOM:
ODD: 6-10 Strict pull-ups or Rack pull-ups)
EVEN: 8-12 Hand release push-ups
Metcon
Metcon (Weight)
4 Rounds For Quality:
12 Single Arm Suitcase Deadlift (R)
9 Single Arm Hang Power Clean (R)
6 Single Arm Push Press (R)
12 Single Arm Suitcase Deadlift (L)
9 Single Arm Hang Power Clean (L)
6 Single Arm Push Press (L)
*At the end of each round: 14 Russian suitcase step-ups (7L/7R)
L1: B/P; 25/20
L2: G/Y; 50/35
L3: R/G; 70/50
CrossFit9 – CrossFit WOD
Skill
Metcon (No Measure)
2 Rounds of….
Cardio Pyramid:
Minute 1 – :20 sprint/:40 rest
Minute 2 – :30 sprint/:30 rest
Minute 3 – :40 sprint/:20 rest
Minute 4 – :50 sprint/:10 rest
Minute 5 – :40 sprint/:20 rest
Minute 6 – :30 sprint/:30 rest
Minute 7 – :20 sprint/:40 rest
Athletes have the choice between ski or row for one round, and echo bike or bike erg (with damper set above 5) for the other. Athletes must disinfect equipment thoroughly between rounds.
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
200m run
15 power cleans
15 box jumps
L1: 45/35
L2: 95/65
L3: 115/85