CrossFit9 – CrossFit WOD
Metcon
()
CrossFit9 – CrossFit WOD
Strength
Back Rack Reverse Lunge (4 x 6-8 (per leg))
Accessory: 3 x 15 banded lateral walks (each side)
Metcon
Metcon (AMRAP – Rounds and Reps)
10 minute AMRAP:
9 thrusters
35 double unders
L1: 45/35
L2: 95/65
No L3
Finisher
Metcon (Checkmark)
3 rounds:
15 strict knee to elbow
45 second plank
CrossFit9 – CrossFit WOD
Skill
Rope Climb (10 minutes of practice)
Metcon
Metcon (Time)
8 rounds for time:
200m run or 15/10 calorie echo bike
3 rope climb
15 KB swings
L1: Y/B
L2: R/G Russian
L3: R/G American
Metcon (Time)
8 rounds for time:
200m run or 15/10 calorie echo bike
3 rope climb
15 KB swings
L1: Y/B
L2: R/G Russian
L3: R/G American
CrossFit9 – CrossFit WOD
Olympic Weightlifting
Clean Complex (20 minutes to work your way up to today’s 1RM)
1 power clean
+ 1 hang clean
+ 1 shoulder to overhead
Metcon
Metcon (Time)
For time:
27*21*15*9*
Calorie row
Box jump overs (24/20″)
*2-way sled push
L1: 45# plate
L2: 3 x 45#/2 x 45#
L3: 4 x 45#/3 x 45#
**Athletes may start on sled push or finish on sled push. Must do total of 4 x 2-way sleds.
CrossFit9 – CrossFit WOD
Strength
Bench Press (4 x 2-3 reps)
Try to go heavier than last week
Accessory: 3 x 12 bent over rows
Metcon
Metcon (Time)
For time:
80 wallball (20/14#)
60/50 calorie echo bike or bike erg
40 deadlifts
12/8 ring muscle-ups
L1: 95/65+; 30/20 ring dips (challenge yourself!)
L2: 205/135+
L3: 225/155+
*athletes may start on bike or wallball, must finish on ring muscle ups or dips.
CrossFit9 – 9FIT
9FIT Upper Body
Metcon (Checkmark)
20/20/20 seconds work; then 20 seconds rest
30/30/30 seconds work; then 30 seconds rest
40/40/40 seconds work; then 40 seconds rest
A.
1. Quadruped plate push
2. Burpee to plate
3. Ground to overhead with plate
B.
1. Half burpee to sumo deadlift high pull
2. Push-ups (or hands elevated box push-up)
3. Mountain climbers
C.
1. DB hammer curls
2. DB bent over row
3. DB shoulder to overhead
D.
1. Squeeze floor press
2. Skull crushers
3. Renegade row
Finisher:
For time:
800m run
60 sit-ups
30 ring rows
CrossFit9 – 9FIT
CrossFit9 – CrossFit WOD
Strength
Front Squat (4 x 4-6 reps)
Accessory: 3 x 10 single leg deadlift
Metcon
Metcon (AMRAP – Rounds and Reps)
18 minute AMRAP:
400m run
10 single arm DB snatches (L)
10 OH DB walking lunges (L)
10 single arm DB snatches (R)
10 OH walking lunges (R)
L1: 25/15+
L2: 50/35
L3: anything above L2
CrossFit9 – CrossFit WOD
Metcon
Metcon (AMRAP – Reps)
In Teams of 2…
28 minute AMRAP:
40 calorie echo bike
30 power snatches
40 calorie ski
30 overhead squats
40 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
CrossFit9 – CrossFit WOD
Strength
Barbell Glute Bridge (4 x 6-8 reps with 3 second pause a top)
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 10 banded dead bugs
Metcon
Metcon (2 Rounds for reps)
10 minute AMRAP:
2-way parking lot sled push
12 front rack lunges
20 lateral hops over bar
Rest 2 minutes
10 minute AMRAP:
15/12 calorie ski
12 sumo deadlift high pull
20 air squats
L1: 45/35
L2: 75/55
L3: 95/65