CrossFit9 – CrossFit WOD
Skill
Stamina (AMRAP – Reps)
Every 4:00 for 4 sets:
400-m run or 1000m bike
Then, max sit-ups in remaining time
16 minutes
L1: 200m runs
L3: GHD sit-ups
400m Run (Time)
Max Effort 400m Run
Record fastest time
Metcon
Pull-Up Strength: Eccentrics
Metcon (Checkmark)
3 x 4 with 3-4 sec neagtive
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
L1: 25/15
L2: 35/20
CrossFit9 – CrossFit WOD
Skill
Stamina (AMRAP – Reps)
Every 4:00 for 4 sets:
400-m run or 1000m bike
Then, max sit-ups in remaining time
16 minutes
L1: 200m runs
L3: GHD sit-ups
400m Run (Time)
Max Effort 400m Run
Record fastest time
Metcon
Pull-Up Strength: Eccentrics
Metcon (Checkmark)
3 x 4 with 3-4 sec neagtive
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
L1: 25/15
L2: 35/20
CrossFit9 – CrossFit WOD
Skill
Stamina (AMRAP – Reps)
Every 4:00 for 4 sets:
400-m run or 1000m bike
Then, max sit-ups in remaining time
16 minutes
L1: 200m runs
L3: GHD sit-ups
400m Run (Time)
Max Effort 400m Run
Record fastest time
Metcon
Pull-Up Strength: Eccentrics
Metcon (Checkmark)
3 x 4 with 3-4 sec neagtive
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
L1: 25/15
L2: 35/20
CrossFit9 – CrossFit WOD
Skill
Stamina (AMRAP – Reps)
Every 4:00 for 4 sets:
400-m run or 1000m bike
Then, max sit-ups in remaining time
16 minutes
L1: 200m runs
L3: GHD sit-ups
400m Run (Time)
Max Effort 400m Run
Record fastest time
Metcon
Pull-Up Strength: Eccentrics
Metcon (Checkmark)
3 x 4 with 3-4 sec neagtive
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
L1: 25/15
L2: 35/20
CrossFit9 – CrossFit WOD
Skill
Stamina (AMRAP – Reps)
Every 4:00 for 4 sets:
400-m run or 1000m bike
Then, max sit-ups in remaining time
16 minutes
L1: 200m runs
L3: GHD sit-ups
400m Run (Time)
Max Effort 400m Run
Record fastest time
Metcon
Pull-Up Strength: Eccentrics
Metcon (Checkmark)
3 x 4 with 3-4 sec neagtive
CrossFit Games Open 24.1 Rx (Ages 16-54) (Time)
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
To learn more about CrossFit Games Open 24.1 Rx (Ages 16-54) click here
L1: 25/15
L2: 35/20
CrossFit9 – CrossFit WOD
Strength
Shoulder press -→ Push press -→ Push jerk
Shoulder Press (3 x 3)
Push Press (3 x 2)
Push Jerk (3 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
12 hang power cleans
12/10 cal row
2/1 ring muscle-ups
L1: 45/35; 6 ring row + 6 push-up
L2: 115/75; 2/1 RMU
L3: 135/95; 3/2 RMU
CrossFit9 – CrossFit WOD
Strength
Shoulder press -→ Push press -→ Push jerk
Shoulder Press (3 x 3)
Push Press (3 x 2)
Push Jerk (3 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
12 hang power cleans
12/10 cal row
2/1 ring muscle-ups
L1: 45/35; 6 ring row + 6 push-up
L2: 115/75; 2/1 RMU
L3: 135/95; 3/2 RMU
CrossFit9 – CrossFit WOD
Strength
Shoulder press -→ Push press -→ Push jerk
Shoulder Press (3 x 3)
Push Press (3 x 2)
Push Jerk (3 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
12 hang power cleans
12/10 cal row
2/1 ring muscle-ups
L1: 45/35; 6 ring row + 6 push-up
L2: 115/75; 2/1 RMU
L3: 135/95; 3/2 RMU
CrossFit9 – CrossFit WOD
Strength
Shoulder press -→ Push press -→ Push jerk
Shoulder Press (3 x 3)
Push Press (3 x 2)
Push Jerk (3 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
12 hang power cleans
12/10 cal row
2/1 ring muscle-ups
L1: 45/35; 6 ring row + 6 push-up
L2: 115/75; 2/1 RMU
L3: 135/95; 3/2 RMU
CrossFit9 – CrossFit WOD
Strength
Shoulder press -→ Push press -→ Push jerk
Shoulder Press (3 x 3)
Push Press (3 x 2)
Push Jerk (3 x 1)
Metcon
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP
12 hang power cleans
12/10 cal row
2/1 ring muscle-ups
L1: 45/35; 6 ring row + 6 push-up
L2: 115/75; 2/1 RMU
L3: 135/95; 3/2 RMU