CrossFit9 – CrossFit WOD
Push Press (3 x 2)
Push Jerk (3 x 2)
Metcon (AMRAP – Rounds and Reps)
3 x 5 minute AMRAP:
150m row
12 thrusters
8 chest to bar
Rest 90 seconds between rounds
L1: 45/35; chin over bar, ring rows, rack pull-up, toe assisted
L2: 75/55
L3: 95/65
*pick up where you left off*
AMRAP 1: 12 chin over bar
AMRAP 2: 8 chest to bar
AMRAP 3: 3/2 bar muscle up
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