CrossFit9 – CrossFit WOD
Metcon (AMRAP – Rounds and Reps)
In Teams of 2…
30 minute AMRAP:
400m run (together)
70 abmat sit-ups
60 alternating DB snatches
50box jumps
40 push-ups
L1: 25/15+; box push-ups
L2: 35/35+
L3: 50/35+; handstand push-ups
CrossFit9 – CrossFit WOD
Skill
Muscle-up Practice (No Measure)
Extended warm-up/muscle-up practice and skill-building.
15-20 minutes
Metcon
CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots
30 cleans
20 muscle-ups
F: 14lb ball to 9ft target, 95lb
M: 20lb ball to 10ft target, 135lb
CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps)
14 minutes of:
60-calorie row
50 hanging knee raises
40 wall-ball shots
30 cleans
20 chin-over-bar pull-ups
F: 10lb ball to 9ft target, 65lb
M: 14lb ball to 10ft target, 95lb
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (3 x 6-8)
Accessory: 3 x 12 banded face pulls
Metcon (No Measure)
Metcon (AMRAP – Reps)
16 minute AMRAP:
100m farmer carry
12/10 calorie ski or row
8 bench press
20 sit-up
L1: 45/35; Y/B
L2: 115/65; G/Y
L3: 155/95; R/G
CrossFit9 – CrossFit WOD
Single Modality
800m Run (Time)
Max Effort 800m Run
2 x 800m run with 1:1 rest between
Metcon (Time)
For time:
*18*15*12*9*
Deadlift
Ring dips
*30 double unders
L1: 95/65
L2: 205/135
L3: 225/155; *6*5*4*3* ring muscle-ups; 50 double unders
CrossFit9 – CrossFit WOD
Strength
Clean and Jerk (20 minutes to find today’s max C&J)
Metcon (Time)
4 rounds for time:
20/15 calorie echo bike or ski
20 KB swing
15 burpee box jump over
L1: Bike erg; Y/B; 35/25+
L2: G/Y; 50/35+
L3: R/G; 70/50+
CrossFit9 – CrossFit WOD
Strength
18-20 minutes
Push Press (3 x 2)
Push Jerk (3 x 2)
Metcon (No Measure)
20 minute AMRAP:
25 air squats
10 hang power snatches
10 chest-to-bar pull-ups
*Every 2 rounds, run 400m.
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
30 DB sit-ups or GHD sit-ups
30 thrusters
30 calorie echo bike
30 sumo deadlift high pull
30 box jump overs
L1: 45/35
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Strength
Sled Push
Heaviest Possible One Way
Metcon (Time)
8 rounds for time:
35 double unders
6 hang power clean
8 burpees over bar
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Sumo Deadlift (5 x 2)
Accessory: 3 x 15/side lateral steps
Metcon (AMRAP – Rounds and Reps)
15 minute AMRAP:
12 toes to bar
10/8 calorie ski or echo bike
8 front squat
L1: 95/65
L2: 115/85
L3: 185/125
CrossFit9 – CrossFit WOD
Metcon (AMRAP – Reps)
EMOM 12 (alternating):
1: 100m run w/ single leg squats in remaining time
2: 8/6 handstand push-ups
L1: strict push-ups
L3: Strict HSPUs
Metcon (Time)
For time:
Buy-in: 1000/800m row or ski
40 alternating DB snatch
12 burpee box jumps
32 alternating DB snatch
12 burpee box jumps
24 alternating DB snatch
12 burpee box jumps
16 alternating DB snatch
L1: 25/15+
L2: 35/25+
L3: 50/35+