CrossFit9 – CrossFit WOD
Strength
Metcon
Metcon (Time)
3 rounds for time:
15 dumbbell push presses (50/35)
24 (12/12) dumbbell front rack walking lunges (50/35)
50 double unders
Rest 1 Minute between rounds
Use two dumbbells.
CrossFit9 – CrossFit WOD
Strength
EMOM (Weight)
Every 3 minutes for 5 rounds:
3 clean
3 hang clean
3 jerks
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell push presses (50/35)
24 (12/12) dumbbell front rack walking lunges (50/35)
50 double unders
Rest 1 Minute between rounds
Use two dumbbells.
CrossFit9 – CrossFit WOD
Strength
EMOM (Weight)
Every 3 minutes for 5 rounds:
3 hang clean
3 jerks
hold bar overhead until the 1 minute mark
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell push presses (50/35)
24 (12/12) dumbbell front rack walking lunges (50/35)
50 double unders
Rest 1 Minute between rounds
Use two dumbbells.
CrossFit9 – CrossFit WOD
Endurance
Ride or Die (AMRAP – Reps)
5 sets for max calories:
2:00 max effort bike
Rest 2:00 between sets
Score = total calories
Everyone wants to burn calories, but no one wants to do max effort echo bike intervals…
Metcon
Metcon (Time)
For Time:
400m Run
30 Deadlifts (185/125)
400m Run
20 Deadlifts (225/155)
400m Run
10 Deadlifts (275/185)
400m Run
CrossFit9 – CrossFit WOD
Endurance
Aerobic Capacity (AMRAP – Reps)
5 sets for max calories:
2:00 max effort bike (echo or bike erg)
Rest 2:00 between sets
Score = total calories
Everyone wants to burn calories, but no one wants to do max effort echo bike intervals…
partner up if needed for equipment, and alternate 2 min work/rest with partner
Metcon
Metcon (Time)
For Time:
400m Run
30 Deadlifts (185/125)
400m Run
20 Deadlifts (225/155)
400m Run
10 Deadlifts (275/185)
400m Run
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 3)
As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets
Accessory: DB External Rotation 4 x 6-10 reps
Increase weight each set if possible
Metcon
Chipper (Time)
For Time:
55 Toes to Bar
55 Sumo Deadlift High Pull
55 Wallballs
55 Cal Row
Stretching (No Measure)
Cobra/Seal x 1 min
Forward fold x 1 minute
Couch stretch x 1 minute per side
CrossFit9 – CrossFit WOD
Strength
Strict Press (5 x 3)
As part of warm-up: Find a heavy weight for 3 reps, then try to maintain that across all 5 sets
Accessory: DB External Rotation 4 x 6-10 reps
Increase weight each set if possible
Metcon
Chipper (Time)
For Time:
55 Toes to Bar
55 Sumo Deadlift High Pull
55 Wallballs
55 Cal Row
Stretching (No Measure)
Cobra/Seal x 1 min
Forward fold x 1 minute
Couch stretch x 1 minute per side
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
25 minute AMRAP
50 d-ball over shoulder
40 overhead squats
30 burpees
20 handstand push-ups
10 ring muscle-ups
L1: front squat or empty bar; heavy db push press, feet elevated ring rows
L2: 75/55
L3: 95/65
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Rounds and Reps)
In Teams of Two,
25 minute AMRAP
50 d-ball over shoulder
40 back squats
30 burpees
20 cal echo/ski sprint
100m farmer carry per person
L1: 45/35; B/P
L2: 95/65; G/Y; 50+
L3: 135/95; R/G; 70+
CrossFit9 – CrossFit WOD
Skill
Metcon (Time)
For Time:
100m farmer carry
100m d-ball carry
200m farmer carry
200m d-ball carry
400m farmer carry
400m d-ball carry
No RX
Large classes partner up. One farmer carry, and one d-ball carry, then switch
Metcon
Metcon (Time)
4 rounds for time:
15 dumbbell box step-overs
15 push-ups
200m ski/run
– hold one dumbbell any style for the box step-overs.
L3: ring push-ups