CrossFit9 – CrossFit WOD
Strength
Extended warm-up leading into turkish get-up
Turkish Get Up (4 x 1 (per side))
10 minutes
Metcon
CrossFit Games Open 23.3 RX (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
CrossFit Games Open 23.3 Scaled (Ages 16-54) (Time)
Starting with a 6-minute time cap, complete as many reps as possible of:
5 scaled wall walks
50 single-unders
15 snatches (weight 1)
5 scaled wall walks
50 single-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 hand-release push-ups
50 single-unders
6 snatches (weight 4)
F: 45 lb, 65 lb, 75 lb, 85 lb
M: 65 lb, 95 lb, 115 lb, 135 lb
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 10)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
3 x 12 heels elevated goblet squat
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
6*12*18*24*30*etc
Box jump overs
Alternating DB snatch
*6 burpees over dumbbell
**Every 6:00 starting at 0:00: 400m run, pick up where you left off.
L1: 25/15+
L2: 35/25+
L3: 50/35+
Score = total reps (not including runs)
CrossFit9 – CrossFit WOD
Skill
Metcon (Weight)
12 minute alt EMOM:
1: 8 bench press
2: 5/3 strict pull-up
L1: 45/35
L2: 125/75
L3: 165/105; 7/5+ strict pull-up or pull-overs
Metcon (Time)
For time:
800m ski or row (prefer ski)
70 KB swings
50 push-ups
30 squat cleans
2000m bike erg (75+ RPMs)
L1: 45/35; Y/B
L2: 95/65; G/Y
L3: 135/95; R/G
CrossFit9 – CrossFit WOD
Strength
Push Press (1 rep max)
20 minutes to find
Metcon (AMRAP – Rounds and Reps)
12 minute AMRAP:
100m run*
12 front rack lunges
12 HSPU
*score as 10 reps
L1: 45/35
L2: 95/65
L3: 135/95
Finisher
Sit-ups (100 sit-ups for time or 50 GHD sit-ups)
CrossFit9 – CrossFit WOD
Strength
18 minutes
Overhead Squat (3 x 4-6 reps)
3 x :30 – 1:00 bent knee hollow hold
Metcon (Time)
3 rounds for time:
500/400m row
40 double unders
30 air squats
20 toes to bar
10 deadlifts
L1: 95/65
L2: 225/155
L3: 255/185
20 minute time cap
Announcements
The parking lot got a new face lift!
Please NO PARKING in the lot until Monday morning 02/26! You can park in the dirt lot next door on Friday and Saturday and then Sunday will be street parking only. Thank you!
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In teams of 2…
30 minute AMRAP:
Buy in together: 800m run
Then, relay style:
5 hang power snatch
10 wallball
15 box jumps step-ups
L1: 45/35
L2: 95/65
L3: 115/85
Announcements
The parking lot got a new face lift!
Please NO PARKING in the lot until Monday morning 02/26! You can park in the dirt lot next door on Friday and Saturday and then Sunday will be street parking only. Thank you!
CrossFit9 – CrossFit WOD
CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps)
Complete as many reps as possible in 15 minutes of:
5 burpee pull-ups
10 shuttle runs (1 rep = 50 ft)
*Add 5 burpee pull-ups after each round.
Scaled = burpees only
CrossFit Games Open 23.2B (All Divisions/Ages)
Immediately following 23.2A, athletes will have 5 minutes to establish:
1-rep-max thruster (from the floor)
To learn more about CrossFit Games Open 23.2B (All Divisions/Ages) click here
Announcements
The parking lot got a new face lift!
Please NO PARKING in the lot until Monday morning 02/26! You can park in the dirt lot next door on Friday and Saturday and then Sunday will be street parking only. Thank you!
CrossFit9 – CrossFit WOD
Strength
Sumo Deadlift (5 x 2)
Accessory: 3 x 12 half kneeling rower adductors
Metcon
Metcon (AMRAP – Rounds and Reps)
16 minute AMRAP:
500 bike erg
12 push-up
15 KB swing
20 goblet squat
L1: Y/B
L2: G/Y
L3: R/G
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 3)
Accessory: banded tricep push-down
Metcon (Time)
For time:
400m run
45 air squats
21 hang power cleans
400m run
45 air squats
15 hang power cleans
400m run
45air squats
9 hang power cleans
L1: 45/35
L2: 105/75
L3: 155/105
CrossFit9 – CrossFit WOD
Strength
Overhead Squat (3 x 6-8)
Accessory: 3 x 100m overhead KB carry (50mR/50mL)
Metcon
Metcon (Time)
For time:
27*21*15*9*
Calorie row or ski
Deadlift
*9 burpees over bar
L1: 95/65
L2: 205/135
L3: 225/155