CrossFit9 – Zoom LIVE WOD
Metcon
Metcon (No Measure)
Plank series:
10 plank kick throughs (L3: add a push-up)
Then, on forearms:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Rest 1:00
10 plank kick throughs (L3: add a push-up)
Then, on hands:
:30 prone plank
:30 side plank (R)
:30 side plank (L)
:30 supine plank
Want to spice it up? Add leg raises to each position.
Metcon (Time)
3 rounds for time:
50 high knees
40 ground to jump and touch
30 odd object swings
20 odd object bent over rows
10 odd object thrusters
ideas for odd-objects: duffel bag filled with rice, sand. Gallon jug filled with rocks, sand.
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
Superset:
4 x 10 wall-facing squat (aka squat therapy)
4 x 15 90/90 shoulder rotations
90/90s can be performed with light DBs, soup cans, or no weight at all.
Metcon
Metcon (AMRAP – Reps)
*Tabata:
1) Elevator Plank
2) Glute Bridges
3) Bench (or chair) hops
4) Flutter Kicks
1 minute to rest and transition between each station.
*A Tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.
CrossFit9 – Zoom LIVE WOD
Skill
Metcon (Weight)
Superset:
4 x 10 wall-facing squat (aka squat therapy)
4 x 15 90/90 shoulder rotations
90/90s can be performed with light DBs, soup cans, or no weight at all.
Metcon
Metcon (AMRAP – Reps)
*Tabata:
1) Elevator Plank
2) Glute Bridges
3) Bench (or chair) hops
4) Flutter Kicks
1 minute to rest and transition between each station.
*A Tabata is 4 Minutes – :20 Seconds of work, :10 Seconds of rest. You’ll complete 8 rounds of each movement before moving on.
CrossFit9 – Zoom LIVE WOD
Skill
Turkish Get Up (4 x 10 (5R/5L))
Using any odd object at home, alternate sides each rep and try to go unbroken.
Work up to semi-heavy sets.
Metcon
Metcon (Time)
For time:
*21*18*15*12*9*6
Strict press
V-ups or tuck-ups
*= 50 lunges
Strict press should be two-arm with odd object – like a single case of water or two jugs.
CrossFit9 – CrossFit WOD
Skill
Turkish Get Up (4 x 10 (5R/5L))
Using any odd object at home, alternate sides each rep and try to go unbroken.
Work up to semi-heavy sets.
Metcon
Metcon (Time)
For time:
*21*18*15*12*9*6
Strict press
V-ups or tuck-ups
*= 50 lunges
Strict press should be two-arm with odd object – like a single case of water or two jugs.
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
Step ups or Bulgarian split squats
*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.
Metcon (AMRAP – Reps)
3 rounds x :40 work/ :20 rest each station
1. 3-count shoulder tap
2. Dead bugs
3. Wall walks or wall sit
4. Deck squats or straight leg sit-ups
Finisher
Metcon (No Measure)
5 rounds x 1 minute:
:10 fast Russian twists
:50 slow controlled sit ups
CrossFit9 – At-Home Workout
Metcon
Metcon (AMRAP – Reps)
10 minute AMRAP:
Step ups or Bulgarian split squats
*EMOM: 10 odd object squats
Score = number of step ups or split squats achieved in 10 minutes.
Metcon (AMRAP – Reps)
3 rounds x :40 work/ :20 rest each station
1. 3-count shoulder tap
2. Dead bugs
3. Wall walks or wall sit
4. Deck squats or straight leg sit-ups
Finisher
Metcon (No Measure)
5 rounds x 1 minute:
:10 fast Russian twists
:50 slow controlled sit ups
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute per station:
1. Sumo Squat (holding odd object arms extended)
2. Couch or box dips
3. High knees
4. Sit-ups
5. Shuffle steps with rocket jump
6. High mountain climbers
7. Bent over row (with anything heavy backpack)
8. Single leg deadlift
9. Burpees
10. Rest
CrossFit9 – At-Home Workout
Metcon
Metcon (AMRAP – Reps)
3 rounds x 1 minute per station:
1. Sumo Squat (holding odd object arms extended)
2. Couch or box dips
3. High knees
4. Sit-ups
5. Shuffle steps with rocket jump
6. High mountain climbers
7. Bent over row (with anything heavy backpack)
8. Single leg deadlift
9. Burpees
10. Rest
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
3 rounds for time:
1000m row or 800m run
50 back rack lunges (25/25)
30 pull-ups
*NO sharing or changing pull-up bars or barbells. Rowers must be wiped between rounds.
L1: bodyweight
L2: 75/55
L3: 95/65