CrossFit9 – CrossFit WOD
Skill
Overhead Squat (6 x 3)
Work up to a heavy triple
Metcon
Metcon (Time)
7 rounds for time:
30 DU
8 deadlift
10 HSPU
L1: 75/55; single unders/attempts
L2: 205/135
L3: 225/155; 50 DU
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
3 rounds (Fight Gone Bad style – 1 minute of work, must transition within minute)
1. calorie row
2. slam ball
3. KB swing
4. T2B or candlestick
5. burpees
6. rest
L1: Y/B
L2: G/Y
L3: R/G
Rest 3-5 minutes
Metcon (AMRAP – Rounds and Reps)
14 minute AMRAP:
50 air squat
40 DB snatch (20/side)
30 box jump (15/side)
20 hammer hits
L2: 50/35
Finisher: 800m run for time
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
15 minute EMOM:
3 power clean
2 front squat
1 thruster
* no squat clean.
(All in same minute)
Focus: Bar cycling
L1: 45/35+
L2: 95/65+
L3: 135/95+
Metcon
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
50 wallball
3/2 ring muscle up
L1: 25 wallball; 20 ring dips
L3: 10/7 ring muscle up
CrossFit9 – CrossFit WOD
Skill
Front Squat (4 x 5 @ 75%, 3 x 3 @ 85%)
Metcon
Metcon (Time)
3 rounds for time:
500m row or 400m run
21 pull-up
15 burpees
9 SH2OH
Rest 1 min -+ between rounds. Start at top of the minute or 0:30 mark
L1: 45/35 ring row
L2: 105/75+
L3: 165/125+
Score the slowest round.
**Focus: Approach this workout trying to go unbroken, if you know that’s not realistic for you, go for large sets and quick breaks. Focus on work capacity.
CrossFit9 – CrossFit WOD
Skill
Metcon (AMRAP – Reps)
10 minute EMOM:
2 rope climb
6 burpees
(Same minute)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP
In teams of 2…
10 strict pull-ups
20 DB hang power snatch (10/side)
30 wall ball (20/14#)
L1: ring row or kipping
L2: 50/35
L3: 50/35+; 30 strict pull-ups;
30 DB hang power snatch; 30 wall ball
CrossFit9 – CrossFit WOD
Skill
Deadlift (5 x 3)
Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute AMRAP:
400m bike erg
100m farmer carry
20 air squat
20 box jump
20 ring dips
L1: Y/B
L2: G/Y
L3: R/G; 5/3 ring muscle up
CrossFit9 – CrossFit WOD
Skill
A: Bench Press (4 x 3 @ 75%; 3 x 3 @ 85%)
Bent Over Row (4 x 8)
L1: 45/35
L2: 75/55
L3: 95/65
Metcon
Metcon (Time)
For time:
*21*15*9*
HSPU
Front squat
* 500m row or 400m run
L1: 45/35 or goblet squat; DB seated strict press
L2: 95/65+
L3: 115/85+; Strict HSPU.
This workout’s focus is strength in pressing and developing our HSPU/ strict HSPU skills.
CrossFit9 – CrossFit WOD
Metcon
Metcon (Time)
7 minute AMRAP:
100m run
15 KB swing
20 air squat
Rest 3 minutes
7 minute AMRAP:
12 bicep curl with bar
12 sumo good morning with bar
100m ski
Rest 3 minutes
3 rounds for time:
400m run
30 single arm KB front rack lunge (15/15)
30 sit-up or hollow rock
30 mace thruster (15/15)
L1 & Quick HIIT: 2 rounds
CrossFit9 – CrossFit WOD
Metcon (Time)
For time: (20 min cap)
50 calorie row
Rest 2 minutes
50 calorie echo bike or 70 calorie assault bike
Rest 2 minutes
800m run or 600m ski
This skill puts single modality cardiovascular movements to the test.
A lot of us Crossfitter don’t like these movements but the goal of Crossfit is to make well-rounded athletes – ready for anything!
Metcon
Metcon (AMRAP – Reps)
3 x 4 minute AMRAP:
2 SH2OH
2 pull-ups
4 SH2OH
4 pull-up
6 SH2OH
6 pull-ups
8
8
Etc….
Rest 2 minutes between rounds. Your score is the round with the least # of reps. Start from the beginning every round.
L1: 45/35+; jumping pull-up, ring row.
L2: 95/65+; pull-ups
L3: 115/85+; bar muscle up
This couplet’s all about speed and intensity. Don’t let the rest fool you, this will be tough!
CrossFit9 – CrossFit WOD
Skill
Back Squat (4 x 3 @ 75%, 3 x 3 @ 85%)
(20 minutes)
Metcon
Metcon (Time)
4 rounds for time: (23 minute cap)
400m run
25 hand release push-up
10 hang squat clean
L1: 45/35, 10 hang power clean
L2: 95/65
L3: 135/95